Tuesday January 31, 2016

(Practice / Metabolic Conditioning)
Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)
50 Single-unders
10 Push-ups
10 tubing Tricep Kickbacks
10 tubing Back Rows
10 tubing Back Flies

WOD

For Time:
10-9-8-7-6-5-4-3-2-1 Chest to Bar Pull-ups (RX+ = Ring/Bar Muscle ups)
100-200-300-400-500-600-700-800-900-1000m Row
*This is a 10 RFT workout. First round is 10 MU + 100m Row. Second round is 9 MU + 200m Row, etc.