Monday, 16 October 2017

Met Con

4 rounds for time:

12 UNBROKEN wall ball, 20/14

10 burpees

8 toes to bar

*if you break on the wall ball shots, you must bear crawl 50 feet (8.5 gym mats)

Rest as needed then….

Complete as a complex

5 sets of:

1 strict pull up + 2 kipping pull ups + 3 toes to bar

*the goal is to stay on the rig for all 6 repetitions of the set. rest as you need to between sets.



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