Announcement
Happy Birthday Eric Zollicoffer!!
Workout – Metcon (Time)
DID MY TIME
3 Rounds
21/15 Calorie Row
21 Overhead Squats (75/55)
21 Toes to Bar
-Rest 5:00 –
For Time:
42/34 Calorie Row
42 Overhead Squats (75/55)
42 Toes to Bar
TARGET SCORE
Target time:
Set 1: 6-8 minutes
Set 2: 6-8 minutes
Scaling Option 2 (Beginner)
3 Rounds
15/12 Calorie Row
15 Front Squats (light)
15 Kipping Knee Raises
-Rest 5:00 –
For Time:
30/24 Calorie Row
30 Front Squats
30 Kipping Knee Raises
Accessory – Warm-up (No Measure)
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
Advanced – Strict Pull-Ups + Negative
Intermediate – Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)
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