Tuesday, 25 February WOD

Warm up 

~Coaches choice – 10-12 minutes

Gymnastics Strength:

• 5 rounds for quality of: 
  • Machine Calories, 2:30 
  • 1 Strict Ring Muscle-up 
  • 3 Kipping Ring Muscle-ups 
  • 5 Strict Ring Dips
• Or
• 5 rounds for quality of: 
  • Machine Calories, 2:30 
  • 4 Pull-ups 
  • 3 Toes-to-bars 
  • 2 Chest-to-bar Pull-ups 
  • 1 Bar Muscle-up

METCON

• For time: 3 rounds of: 
  • 40/27 Row Calories 
  • Rest 1:30 
• — then —  3 rounds of: 
  • 30/21 Row Calories 
  • Rest 1:30 
• — then —  3 rounds of: 
  • 18/15 Row Calories 
  • Rest 1:30Row Conditioning