16/10 Wednesday

16/10 WEDNESDAY

Bring your Jump Ropes/Strong Grips!

Warm-up

Warm-up

3min to Practice 10 of Each:
Kip
Full Kip
Pull + Push

3min to Practice 8 of Each
Toes 2 Bar
Knee 2 Elbow

3min to Practice 5 of Each
Pull Ups
Chest 2 Bar

Weightlifting

Front Squat (Every 2:00 Perform 5-5-5-5-5)

Metcon

Metcon (Time)

FOR TIME: (12 Min Cap)

"Rx":
30 DU
30 Pull Ups
20 DU
20 Knee 2 Elbow
10 DU
10 Ring Dips

"Rx+"
30 DU
30 C2B Pull Ups
20 DU
20 Toes 2 Bar
10 DU
5 Bar Muscle Ups
5 Ring Muscle Ups