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!
3 Rounds of Rowling
*Land rower right on 100m. 1 Burpee for every meter you miss by.
Into . . .
5 kipping swings
20 Shoulder Taps
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
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