Workout of the Day: Thursday, 12-October-2023
Warm up
Skill Work
8 Rounds
15 Sec L Sit on Rings, sub
Paralletts or boxes
rest 45 sec
Metcon (AMRAP – Rounds and Reps)
4 Rounds
3 AMRAP
5 BBJO 24/20
5 Sand Bag Cleans 150/100
10 Pull-ups ( scale with Ring Rows)
Rest 3 min
-pick up where you left off
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
3 Rounds
15/10 cals Bike
10 ring Rows
50 ft Bear Crawl