Friday, December 1, 2017

Skill/Strength: Front Squat 5×5 @ 70%

 

MetCon: NORC- Lower is Better

Advance – Hang from Pull-up Bar for 6 total minutes. Each time you drop down from bar the penalty is 1 round of the below:

  • 10 Burpees
  • 400 m, run
  • 20 Air Squats

Intermediate – Hang from Pull-up Bar for 3 total minutes. Each time you drop down from bar the penalty is 1 round of the below:

  • 5 Push-ups
  • 5 Sit-ups
  • 175 m, run
  • 10 Air Squats

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