11 of the gym members took on the Bourbon Chase this weekend over in Kentucky running from Louisville down to Lexington.
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Gymnastics
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
Station 3 – L-Sit x 60 seconds (total)
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
Station 3 – L-Sit x 60 seconds (total)
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Metcon
Three sets for max reps against a 3-minute running clock:
Row 600/500 Meters
Pull-Ups x Max Reps (RX + Rope Climbs)
Rest 3 minutes
Row 600/500 Meters
Pull-Ups x Max Reps (RX + Rope Climbs)
Rest 3 minutes