December 29, 2016
THURSDAY!
A) MET CON: 20:00 Clock!
Take up to 5:00 to complete 1 round of the following “AFAP”. Rest for the remaining time, then start over beginning at the 5:00, 10:00 and 15:00 Mark! 4R Total! Goal: Sub 4:00 per round. Perform as much of the gymnastics and BB work UB as possible. No pacing allowed! Total rounds + total reps for all 4 rounds = your score!
E:
12/10 Calorie Bike
5 Full Snatches #155/105
5 Ring Muscle Ups
RX:
15/12 Calorie Row (4)
8 Power Snatches #115/85
10/8 C2B Pull Ups
SCALED:
10 Power (or Hang Power) Snatches #95/65 or 16 Alt. DB Snatches #35/25
10 Pull Ups (10 Jumping Pull Ups or 12 Ring Rows)
15/12 Calorie Row (4)
REST 3:00!
B) All Out Sprint Work (10:00 Clock)!
4×400 M Sprints (2:30 per round). Scale Down Option: 4×200 M Sprints.
Reset your Rower or Bike to 0 for each round! Slowest time gets recorded.