Workout of the Day: Friday September 29

Completion

Gymnastics Primer

For Quality:

3-2-1

Lying Rope Climbs

Seated Foot Clamp To Stand

Rope Climb

Time Cap: 10 Minutes

Rounds/Reps

Metcon

AMRAP 30:

9 Rope Climbs

60/45 Calorie Erg

30 Thrusters (115/85)

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2 Men + 1 Woman: 55 Calories

2 Women + 1 Man: 50 Calories