2020-11-11 Fitness Option:For Time

Fitness Option:
For Time
21-18-15-9
Hand Release Push Ups
Cal Row
Lateral Burpee Over the Rower


Fitness Option:
Bench Press
3-3-3


Finisher
3 Rounds
12 KB side Bends /side
20 Plate Twist/side
20 Toes to KB (on floor)


Bench Press 5x10
Bench Press for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps


Bench Press 1x2
Bench Press for load:
#1: 2 reps


Skill Piece:
5 x 3 Hip/Knee To Bar Drill
https://www.youtube.com/watch?v=UzIAr_iDi0Q


Muscle-Ups: Max Reps
Muscle-Ups: Max Reps

Accessories
3x Max Reps
Ring Muscle Ups
*Rest 90 seconds between rounds*
Normal Scaling Options

-Record your best set in the Max Reps bellow so it saves to sugarWOD


Conditioning
10 x 1min Max Cals
*Rest 1 minute between rounds*
-Perform on any machine, can be a recovery or conditioning piece
-Record the total calories

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