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
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
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
20 KB Swings 2pood/1.5pood
20 Burpees 6″ target
75 Double Unders
(21min cap)
1 DU=3 Singles
1 DU=3 Singles