Monday, October 1st, 2018
Metcon
WOD: Metcon (Time)
For Time:
50/40 cal Row
50 Ring dips
100 Sit-ups
50 push-ups
50/40 cal Bike
50/40 cal Row
50 Ring dips
100 Sit-ups
50 push-ups
50/40 cal Bike
*20 min Time Cap
Accessory
ACC: Metcon (No Measure)
3 Rounds, NOT for time:
15 Triangle lat press downs
0:15 Hold Rings to Chest
0:15 Hang on Bar
15 Triangle lat press downs
0:15 Hold Rings to Chest
0:15 Hang on Bar
2 Rounds
0:30 Arm out to side
0:30 Arm at 45
0:30 Rear delt
10 Internal/external
