September 17, 2019

September 17, 2019

warmup :

2 rounds of :
50 single unders
high knees - length of room 
butt kicks - length of room 
lunge & twist - length of room 
a-skips - length of room 


work :

12 minute emom of : 
100 meter sprint

** record times


partner wod - for time : 
80/70 calorie assault bike / standing bike erg (damper 10)
24 bar muscle ups 
60/50 calorie assault bike / standing bike erg (damper 10)
16 bar muscle ups 
40/30 calorie assault bike / standing bike erg (damper 10)
8 bar muscle ups


notes :

- time cap = 22 minutes
- level 2: 32/24/16 chest to bars
- level 3: 32/24/16 jumping chest to bars

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