September 13, 2016
TUESDAY!
MET CON: 34:00 Clock!
A) (4R) 16:00 Clock!
E:
200 M Sprint
5 Ring MU
(Bar MU = RX but will be noted)
10 Alt. Pistol Squats
RX:
200 M Sprint
30 Split Jump Lunges
10/8 C2B Pull Ups
SCALED:
200 M Sprint
24 Alt. Split Jump Lunges
(or 20 Alt. weighted Lunges
#35/25 DB)
10 Pull Ups (8 Jumping Pull Ups, 10 Banded Pull Ups or 12 Ring Rows)
REST 2:00!
B) (4R) 16:00 Clock!
E:
24/20 Calorie Bike
15 Ball Slams #50/30
RX:
500 M Row (6)
15 Ball Slams #40/20
SCALED:
500 M Row (6)
12 Ball Slams #30/15