December 14, 2017

​A. 15 minute EMOM of Box Jump Overs and Muscle-Ups
Every 3 minute for 15 minutes (5 rounds):

1. 20 Box Jump Overs
2. Muscle-Up

Coach's Notes:
Execute approximately 10-15% of you number from last weeks’ combo. Chest to bar/ pull ups/ ring rows are scales

B. For Time: Running, Rowing, and Double-Unders
​For Time:

1. Run 1600 meters
2. Row 1000 meters
3. 200 Double-Unders

Coach's Notes:
Complete all three in any order you choose. First come first serve on the rower 😜