Gymnastics
Metcon (No Measure)
EMOM 12
Even minute -Straight arm pull-up bar hold 30second
Odd-minute – Ring dip elbows locked position hold 30second
Even minute -Straight arm pull-up bar hold 30second
Odd-minute – Ring dip elbows locked position hold 30second
Pull up bar hold: doesn’t matter any grip (chin up, pull up or mixed grip)
Ring dip elbow lock position: use a band if you need it.
Ring dip elbow lock position: use a band if you need it.
Metcon
Metcon (Time)
For time, (31min cap)
4 rounds
4 rounds
400m run
9 Ring dips
15 Wall ball shots 10ft/9ft 20/14
21 Pull ups
36 Sit ups
Ring rows for pull ups if you don’t have pull ups.
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