Thursday, December 10, 2015

“Mutiny at Sunset”

 Warm Up

Butt Kicks
Toy Soldier
10 Air Squats
10 Chin-Ups

Skill
EMOM 2 for 6 Rounds
4 Pistols
10 GHD Situps

Metabolic Conditioning: "Mutiny at Sunset" 
For time. 22 minute time cap. 
Row (Performance: 1500m 
 then 4 rounds: 
8 supine ring rows
8 dumbbell hang power cleans
8 pistols (alternate legs as desired)
16 burpees

16:27






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