11 Apr 18

Fitness
Performance
Bent Over Row (5×5 Bent Over Rows w/ BB)
Swing (EMOM5 S/H Swing on Bars)
Superman/Hollow Rock swing on either the bar for Pull Ups or the Rings for the Muscle Up
Pull-ups (EMOM5 5 – 10 sec neg MU/ PU)
Metcon (3 Rounds for reps)
AMRAP3 x 3 w/ 3 min rest inbetween
25 DUs
12 Wall Balls (20,14)
Extra Credit
Metcon (AMRAP – Reps)
5×30 secs L-Holds (On Ground/ On Bar/ On Rings)

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