Trail run at 6:00pm at North Table, details here!
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Weightlifting
Every 2 minutes, for 12 minutes (2 sets of each):
Muscle-ups (Max reps in 45 sec)
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Alternating Pistols (16-20 reps)
(if you’re proficient, add weight with a kettlebell)
Metcon
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 –200/150 Meters of Rowing
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Front Leaning Rest on Rings or Hollow Plank
Minute 1 –200/150 Meters of Rowing
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Front Leaning Rest on Rings or Hollow Plank