MONDAY

Hey guys! Loved seeing the Sunday people come in and start the clock and get after those memorial wods with their fellow athletes during open gym. Way to get up on a Sunday and get it done!

Part A

3 Rounds of Rowling

*Land rower right on 100m. 1 Burpee for every meter you miss by.

Into . . .

3 rounds

5 kipping swings

20 Shoulder Taps

Part B

3 Round Super set

20 Alt DB Bench (Alt reps between left and right side, non working DB stay locked out at top position)

*Control that DB

10 Ring Rows

*Same weight all sets

Part C

30/24 Cal Row

30 Pull Ups

20 Burpee Box Jump Overs (24″/20″)

20/16 Cal Row

20 Chest to Bar Pull Ups

20 Burpee Box Jump Overs 24’/20″

10/8 Cal Row

10 Burpee Chest to Bar Pull-Ups RX Plus 10 Bar Muscle Ups

20 Burpee Box Jump Overs 24″/20″

Scaled: Jumping Pull-Ups, Ring Rows, Strict Banded