Tuesday 20200929

Warm-up (No Measure)

1 ROUND

7 Scap Pull-Ups
7 Scap Push-Ups
6 Bootstrappers
20 Mountain Climbers

Into…

1 ROUND

10 Ring Rows
10 Knee Push-Ups
10 Air Squats
10 Tuck Ups

Into…

1 ROUND

3 Strict Pull-Ups*
3 HR Knee Push-ups
10 Jumping Squats

:20 Hollow Hold

*Athletes can repeat Ring Rows here for 7 reps.

Skill – Metcon (No Measure)

4 SETS FOR QUALITY

:20 Hollow Body Bar Hang
3 Strict Hollow Body Pull-Ups
5 Tempo Front Squats (3131)

-Short Walking Rest b/t Sets-

(No Measure)

Workout – Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

4 Strict Pull-Ups
8 Front Squat (135/95)|(95/65)
12 Hand Release Push-Ups

(Score is Rounds + Reps)

Optional Finisher – Metcon (Time)

FOR TIME

100 Banded Curls
100 Banded Tricep Extensions

*Can be completed in any order. Partition as needed.

(Score is Time)

Posted in WOD

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