Thursday, September 14

September 14, 2017

 

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

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