Wednesday, October 12, 2016
Warmup & Mobility
Include Crossover Symmetry, PVC, Bands, Etc…
Include synchronized rowing at 24 SPM, 28, SPM, 32 SPM, and 24 SPM.
This is synchronized rowing: https://www.youtube.com/watch?v=2xR5TsDFpmk
Metcon
5 Rounds For time
Pull-Ups
Squats
Cool Down/Cash Out
Fitness:
10 Ring Rows
15 Squats
Performance:
15 Pull-Ups
20 Squats
Competition:
15 Chest to Bar Pull-Ups
30 Alternating Pistols