11/8/16

Metcon (AMRAP – Reps)
“RX”
AMRAP 4:
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:00
AMRAP 4:
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Cal Row
15 Burpees
15 Pull-ups
“Scaled”
*Hard Ring Rows
or Banded Pull-ups
*V-ups
*Ring Rows
(If no rowers sub with run)
Gymnastics Conditioning 
Ninjas:  EMOMx7: 12 unbroken HSPU
Advanced:  EMOMx7:  9 unbroken HSPU
Intermediate:  EMOMx7: 6 unbroken HSPU
Beginner:  EMOMx7: 3 unbroken HSPU
“Scaled(box hspu or :30 static handstand hold or strict db press)”
*Try to match or improve on previous week

Optional

 

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