Competition:
A. Recovery day
Gymnastics: Ring Strength /pistols and core
Fitness/advanced
A. In teams of two choose two odd movements and alternate reps between athletes for 4 min
Renegade man makers/TGU/Rope climb/Farmer walk/Sled/Slam Balls
Metcon
3 Rnds of
1 min amrap Dead Lift (100kg-60kg)
1 min amrap burpees over bar
Rest 1 min
Then Finish with
For Time
25 V ups
50 Hollow rocks
100 Sit ups
A. Recovery day
Gymnastics: Ring Strength /pistols and core
Fitness/advanced
A. In teams of two choose two odd movements and alternate reps between athletes for 4 min
Renegade man makers/TGU/Rope climb/Farmer walk/Sled/Slam Balls
Metcon
3 Rnds of
1 min amrap Dead Lift (100kg-60kg)
1 min amrap burpees over bar
Rest 1 min
Then Finish with
For Time
25 V ups
50 Hollow rocks
100 Sit ups
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