Thursday 20210909

Announcement

Happy Birthday Karen Gurrola!!

Strength – Shoulder Press (6×2)

2 Shoulder Press x 6 sets @80% of 1RM

* Complete a set every 1 minute 30 seconds *

Workout – Metcon (Time)

GRADUATE

For Time
40/32 Calorie Row
40 Pull-Ups
40 Box Jump Over (20″/16”)

25/20 Calorie Row
25 Chest to Bar Pull-Ups
25 Box Jump Over (24″/20″)

10/8 Calorie Row
10 Bar Muscle Ups or 15 Burpee Pull-Ups
10 Box Jump Overs (30″/24″)

TARGET SCORE
Target time: 18-20 minutes
Time cap: 24 minutes

Scaling Option
For Time
21/15 Calorie Row
21 Ring Rows
21 Box Step Ups
15/12 Calorie Row
15 Ring Rows
15 Box Step Ups
9/7 Calorie Row
9 Ring Rows
9 Box Step Ups

Posted in WOD

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