05.16.22
Performance
Metcon (Time)
2 Rounds for time:
400m Run
30 Pull-ups
400m Run
60 Push-ups
400m Run
90 Air Squats
Rest 5:00
Coach’s Notes: Move nice and steady through this. The high rep gymnastics will get tough so make sure your focus is on ROM and quality reps. Record total time including 5:00 rest.
Fitness
Metcon (Time)
For time:
400m Run
30 Pull-ups
400m Run
60 Push-ups
400m Run
90 Air Squats
Coach’s Notes: Same as the performance option with the exception that it is round and not 2. If you choose this option try and push the pace.
Afterparty
Metcon
5:00 Cool-down on any machine