Friday, December 28, 2019 - Train8nine
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Friday, December 28, 2019

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Holiday Hours

New Years Eve: Open Gym 9:30 am to 11:00 am
New Years Day: Closed


Skill Work

In :60 perform as many burpees as possible.  (Go as hard as you can!)
then,
10 minutes of ”GOAT” work on one gymnastics movement of the your choice.

 

Metcon

Every minute for 20 minutes perform:

Minute 1: Burpees: half the reps of what you performed earlier
Minute 2: 100 feet each Single Arm Front Rack Carry 53 / 35
Minute 3: Strict Chin-ups 10 / 6
Minute 4: 15 SDHP 95 / 65

Elite: Ring Pull-ups x 12/8 in place of strict chin-ups
Scaled: 15 Dumbbell bent over rows in place of Chin-ups – SDHP 75 / 50

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