12.23.18

Warmup

6 min AMRAP
8 PVC OH Squats
6 Med Ball Cleans
3 Prisoner Get Ups

Mobility

Instructors Choice

Skill

Review and Practice all movements in the Metcon

Metcon

“Jason”
For time Under a 25 min Cap

Performance
100 Air Squats
5 Muscle-Ups
75 Air Squats
10 Muscle-Ups
50 Air Squats
15 Muscle-Ups
25 Air Squats
20 Muscle-Ups

Lifestyle
100 Air Squats
10 Strict Dips
75 Air Squats
15 Strict Dips
50 Air Squats
20 Strict Dips
25 Air Squats
25 Strict Dips

Fitness
100 Air Squats
10 Assisted Dips
75 Air Squats
15 Assisted Dips
50 Air Squats
20 Assisted Dips
25 Air Squats
25 Assisted Dips