1/16/18

1/16/18

30 Minute Class Workout
Metcon (Time)
For time:
120 Double Unders
60 Wall Balls (20/14)
90 Double Unders
45 Wall Balls
60 Double Unders
30 Wall Balls
30 Double Unders
15 Wall Balls

Time cap: 15 minutes

1 Hour Class
Metcon (Time)
For time:
120 Double Unders
60 Wall Balls (20/14)
90 Double Unders
45 Wall Balls
60 Double Unders
30 Wall Balls
30 Double Unders
15 Wall Balls

Time cap: 15 minutes

Metcon (AMRAP – Reps)
5 minutes to cool down or practice pull ups.

Then:
Find max unbroken pull ups in 40 seconds.
Rest 1 minute.

7 sets @ 40% of max reps in last section. Rest 15 seconds between sets.

Score is your 40 second unbroken reps.

2018-01-16