GROUP WARM-UP
3 Strict Ring pull ups / pull ups
5 High hang power snatch (bar)
10 Calories Row
3 Ring dips / kipping pull ups
5 hang power below knee snatch (bar)
10 Calories Row
METCON TEST
16 Minute AMRAP
3 Ring muscle-ups (6 chest to bars / pull ups)
7 Power snatch RX 115/80; Master55+ 105/55
20 Calorie Row
ALTERATE METCON
4 Inverted bar rows / ring rows
6 High hang power snatch bar
20 Calories Row
FINISHER
1 set of:
Sled suicide
50 Meter + 100 Meter + 150 Meter 90/50
HAPPY BIRTHDAY (Sunday) TO ALDEN BING, SAM BRACKETT, RACHELLE DERMODY & CHARLIE CLENDENING!
See you all tonight!
Girls: Southern Social at 6 PM
Guys: Blue Agave at 6 PM
Everyone meet up: Sean Ryan Pub at 8 PM