11.9.21
/
Skill Development
12 min EMOM
1: 5 Ring Dips (RX+ 8)
2: 9/6 Calorie Ski Erg (RX+ 13/9)
3: 15 Sit-ups (RX+ 20)
Metcon
12 min AMRAP
10 Right-arm DB Push Press
5 Burpee Box Jump @ 24/20”
10 Left-arm DB Push Press
5 Burpee Box Jump @ 24/20”
RX: 35/25
RX+: 50/35
Accessory
100 Tire flips
After every 5 flips, perform two sledgehammer swings
