Tuesday 17th of October 2017 – October 17, 2017


Tuesday 17th of October 2017

Movement Prep
3 Rounds of

10 Kip Swings
2 Touch & Go Wall Walks
8 Straddle Sit-ups

Gymnastics
Metcon (AMRAP – Reps)
Pull-Up’s

3 x 5-8
3 x 12-15
3 x 16-22

Choose one of the sets above, sets need to be unbroken and something you can maintain across all 3 sets, going every 2 Minutes.

Metcon
Metcon (Time)
For Time;

15 Strict Handstand Push-Up’s
21 Toes to Bar
27 Ring Dips
33 Weighted Sit-Up’s 15/10
39 Deficit Push-Up’s 15/10
45 Kettlebell Swings 32/24
600m Row

18 Minute Timecap

Extras
Metcon (5 Rounds for reps)
5 x 40m Sprint

Rest 60 Seconds between each effort.

Record time for each interval.

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