• Daniel LaPointe

Thursday, September 14


The Fire

2rds (:45 on :15 off) Plank Hollow Rock Russian Twist V-Ups

Metcon (Time)

“Pump House” 15-12-9-6-3: Ring Dips Pull-Ups 200 Meter Run Following Each Round

Rx+ Strict **focus should be on full extension and ROM. Elbow must lockout at the top of the dip Substitutions: Banded Ring Dips Stationary Dips Banded Stationary Dips Jump to Support on Rings (control down) Push-upsBanded Strict Pull-ups Ring Rows

Assault Bike - 2min ME Calories (Calories)

2 Min ME Calories on Airbike


6 views

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