Announcement
Happy Birthday Jaime Garcia!!
Workout – Metcon (AMRAP – Rounds and Reps)
“THAT’S A BIG TWINKIE”
2 min AMRAP
8/7 Calorie Bike or 12/10 Calorie Row
4 Power Cleans (185/125) or 4 Sandbag Cleans (150/100)
20 Bar Muscle Ups or 30 Burpee Pull-ups
– Rest 1:00 min-
*Continue until 20 bar muscle-ups have been completed*
TARGET SCORE
Target time: 7-9 minutes
Time cap: 12 minutes
SCALED OPTION
2 min AMRAP
7/6 Calorie Bike or 10/8 Calorie Row
4 Power Cleans (moderate)
20 Burpee Jumping Pull-ups
Rest 1:00 min
Accessory – Warm-up (No Measure)
Double DB Standing Bent Over Row 4×10
Focus: Holding dumbbells in either hand, bend at the waist to a 45-60 degree incline of the torso. Be sure to push the hips back so that the load is supported by the posterior chain, rather than only the lower back. Pulling with the elbows, row the dumbbells so they are around the area of the hips (rather than mistakenly pulling with the hands and pulling high). Do not use excessive kipping with the upper body.