SKILL/STRENGTH
A. For Quality: 4 Rounds
Double KB Front Squats (challenging) x 5
Bodyweight Chin-ups x 8 (add weight if you can)
1 Minute Ring Plank
B. 3 Sets x 1 minute: Rest 90 Seconds in between.
Score is worst set.
Advanced: Max T2B
Functional: Knee to Armpit
METCON
For Time:
1200m Row
100m Walking Lunge (this is 5.5 lengths in the north room)
**Cones will be measured 60 feet apart,
with one in the center of them for your last .5 length.
