October 30th, 2019

Strength/Skill

Gymnastic Conditioning

On the 2:00 x 5 Sets:

9 Overhead Squats (115/80)

6 CTB Pull-Ups

1-3 Bar Muscle-Ups

WOD

3 Rounds:

AMRAP 4:

30 Shuttle Runs (10 Meters)

20/15 Calorie Assault Bike

Max Calorie Row

Rest 4 Minutes Between Rounds