Wednesday, February 15th 2017


A) 10 min alternating EMOM:

1) 5-10 kipping/butterfly chest to bar pull-ups or 3-7 bar muscle up

2) Choose one of the following based on your skill level: a) 30 second wallfacing HS hold (only nose and toes touch)

  b) 16-20 shoulder taps (feet together)

c) 10-20m HS walk

B) Karabel

10 rounds of

3 power snatches (135/95lb)-15 wallballs



Metcon class 

 A) 14 min alternating EMOM:

1) 2x length of rig double OH kb or db carry 2) 10-15 burpees

Rest 5 minutes

B) 14 min alternating EMOM: 1) 2X length of rig db farmers carry (60-70/40-50lb) 2) 8-16 cal row or assault bike