Performance 6/13/19

720 Athletics – Performance

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Warm-up (No Measure)

60sec run/bike/row/ski/DU

20 Plank Shoulder taps

10sec Chin over bar hold/ Chest to ring hold

Metcon (Time)

50 V ups

200ft Seal Plate Drag
*8min CAP

**Start at either station

Metcon (AMRAP – Rounds and Reps)

A. 10min AMRAP:

50 DU/ 100 Singles

12 Pushups

100m FR KB WALK + OH KB WALK (switch arms @50m) 24/16kg

**rest 2min before B or A

B. 10min AMRAP:

15/12 CAL ROW

3 Rope Climb (scale 15 single ring rows)
A. 50m Carry = 1 rep

B. Both Hands on one ring