Saturday, November 2

ACTIVATION 2 Rounds: 200m Run or 250/200m Row: After each, complete: 12 Hollow Rocks 12 Superman Rocks 24 Banded Pull-Aparts 2 Rounds: 5 Scap Retractions 3 Spiderman + Reach :15s Deadhang Hold 3 Walkouts 5 Strict Toes to Bar

Tippy Toes (Time)

For Time: 200 Meter Run, 21 CTB Pull-Ups, 21 Burpees 200 Meter Run, 21 Calorie Row 200 Meter Run, 15 CTB Pull-Ups, 15 Burpees 200 Meter Run, 15 Calorie Row 200 Meter Run, 9 CTB Pull-Ups, 9 Burpees 200 Meter Run, 9 Calorie Row This is a modified version of "Tip Toes" completed on April 8 of this year. STIMULUS • 21-15-9 of work on the CTB's, Burpees, and Row calories, with a 200 meter runs separateing the gymnastics from the rower. • Regular burpees, with the aim being the additional metabolic/fitness that challenges our work on the pull-up bar. • The movement of focus here is the CTB pull-ups. Getting reps in here to keep the movement fresh.

Metcon (AMRAP - Reps)

On the 3:00 x 4 Rounds: 2 Rope Climbs (15') 15 Kettlebell Swings (70/50) Time remaining - Max Strict HSPU Each 3:00 window starts with the "buy-in", of the rope climbs and KBS. Any time remaining until the 3:00 closes is time towards accumulating our score for the day, the strict handstand pushups.

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