Thursday, 6/23/16

OPEN GYM hours are in effective today till 7/16.
Friday OPEN GYM will be canceled for Rowing event.

Gymnastics

Metcon (No Measure)

Muscle up practice (10min)

Work on MU.
If you have a MU, work on multiples. If you don’t have a MU, work on technique.
– Hip kips, MU transition, Ring swing

Metcon (AMRAP – Reps)

EMOM 7
8 Ring Dips
8 Ring Rows

Max reps=112

Metcon

Metcon (Time)

3 Rounds for Time:
20 KB Swings 2pood/1.5pood
20 Burpees 6″ target
75 Double Unders

(21min cap)
1 DU=3 Singles

 

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