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

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