Posted on Nov 27, 2013

1. Gymnastics/Strength

a-5xMax Strict pull-ups Rest 15 second Max strict chin ups Rest 2 Minutes between sets.

b-5×10 Strict leg raise or Toe to bar (use partner to block from the back to focus on closing hips not shoulders.)

2. Met-con

For reps

3 Minutes Max Cal row

Rest 60 seconds

3 Minutes Max Double unders

Rest 60 seconds

3 Minutes Max ball slams

Post scores to Beyond the Whiteboard.

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