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

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD