Sunday, November 18

12 Min Consistent Effort 250m Row 10 Ring Rows 20 second side plank/side 10 Push Ups

Metcon (No Measure)

Every 2:30 Mins for 7 rounds: 30 Double Unders 10 reps of Gymnastics Skill of your choice

Skills can include: pull-ups, handstand push ups, toes to bar, handstand hold, etc. Here is your chance to hone in on a skill that you want to get better on.

Metcon (No Measure)

4 rounds NFT: 12 calorie row/bike 20m Overhead plate lunge 20 KB jump squat 20 V-Ups

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