Friday, October 26, 2018

Friday, October 26, 2018

Warmup
3 rounds
20s hard bike
40s easy bike
8 inchworms
30s bar hang
12 ring rows

METCON
20 min time cap
40/30 cal bike
18 chest to bar pullups (ring muscle ups)
40/30 cal bike
15 chest to bar pullups (ring muscle ups)
40/30 cal bike
12 chest to bar pullups (ring muscle ups)
* EVERY TIME you break up a set of pullups you do 20/15 cal penalty

METCON
Every 4:30 minutes start the next set of 24
1. 24 clean & jerks (40%)
2. 24 clean & jerks (47%)
3. 24 clean & jerks (55%)
4 minutes for each round, 30s to change weights