Workout of the Day
Monday, December 4th
Gymnastics
Option A:
3 Rounds:
16% Ring Muscle-Ups or Strict Chest-To-Bar 30 Double Unders
13% Ring Muscle-Ups or Strict Chest-To-Bar 30 Double Unders
10% Ring Muscle-Ups or Strict Chest-To-Bar *Rest 2:00 between rounds
Option B:
EMOM x 10 (5 Rounds)
Even Minutes: 7 Strict Pull-Ups Odd Minutes: 40 Double Unders
Conditioning
With a Running Clock:
From 0:00 – 7:00
Build to an 8RM Thruster (from the ground)
From 7:00 – 12:00 Rest
Then at 12:00…
“IekcaJ”
1 Round:
30 CTB Pull-Ups
50 Thrusters (45/35)
70/50 Calorie Row