Friday, November 13, 2015

Happy Friday the 13th!

Skill: Metcon (AMRAP - Reps)
10min for Skill:
5/5/5 Strict Pull-ups/C2B/H2B
50 DU's
Simple & Sinister (Weight)
10min to complete 5/5 TGU, rest 1 min, 5 min to complete 100 SA KB SW; M: Simple = 24kg, Sinister = 48kg; F: Simple = 12kg, Sinister = 24kg; using same weight for both
Improve technique along with increasing weight on TGU +/or Swings!
Metcon (Time)
For time:
130 yard Tire Flip*
Bike x 130 C
*130yds = from back door to sidewalk or far parking lot
Alternative to Tire Flip = 130 Wall balls w/ 3 Burpees EMOM until finished, then bike

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