1-23-17
METCON:
1-23-17

Skill Based Warm-Up:

3 Sets @ Easy Pace:

  • High Knees
  • Buttkickers
  • Carioca (each direction)
  • 10 Goblet Squats @ 31X1 tempo

Strength:

  • Back Squat 6RM

Met-Con:

For Total Time and Total Reps:

  • Row 1000m
  • Max Chest To Bar Pull-ups in 1:30

Rest 2 Minutes

  • Row 750m
  • Max Chest To Bar Pull-ups in 1:00

Rest 2 Minutes

  • Row 500m
  • Max Chest To Bar Pull-ups in 0:30

Extra Work – 4 Sets:

  • Biceps Curls, 4 x 21’s
  • Triceps 4 x 8 heavy
No Score

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