| GPP
AMRAP 7: 10 Cal Row 8 Box Jumps/Steps (24/20″) Rest 3:00 AMRAP 7: 10 Cal Row 8 Box Jumps/Steps (24/20″) |
PERFORMANCE AMRAP 7: 12 Wallballs (20/14) 10 Cal Row 8 Box Jumps/Steps (24/20″) Rest 3:00 AMRAP 7: 10 Cal Row 8 Box Jumps/Steps (24/20″) |
OPEN “Nasty Girls” 3 Rounds: 50 Air Squats 7 Ring Muscle-Ups 10 Hang Power Cleans (135/95) |
| Goal: 4-8 Rounds for GPP/Performance
Goal: Open 5-12 Minutes This is the 4th and final variation from our energy system series. Can you apply what you have learned the last 4 weeks? What energy systems are we using, and what is happening to your body with the mandatory rest. Your coaches will discuss in class. Give it some thought, give your answers, and have some fun!
For the Open track, if Ring MU aren’t yet efficient for you, sub Burpee C2B or Pull-Ups as needed.
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