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