Competitors (Tuesday, 1/9/18)

 In Competition

A. Movement Prep

1 Round

15 Banded Scaptions

15 Serratus Punch

15 External Rotation

15 Straight Arm Pull Aparts

15 OH Pull Aparts

 

B. Gymnastics

12 min to complete:

4 Rounds

3-5 Strict T2B + 5-10 Kipping T2B

1-3 x 1 Strict Muscle Up + 2 Ring Dips + 1 MU Negative

 

C. Metcon

12 min AMRAP

5 HSPU

10 Pistols

20 Sit Ups

30 Double Unders

 

D. Metcon

3 Rounds for Time

12 DB Weighted Box Step Overs (35,25#) (24″,20″)

18 GHD Sit Ups

 

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