2019 Time to WORK Week 1 Day 4
1. Warm Up: 2r
5 gymnastic Swing
run 200+ 20m SA KB OH walking lunge
2. 20min. EMOM:
Odd: 5 Jerks (off the ground)
Even: Pulling Skill (See below)
3. Metcon CF240 (AMRAP – Reps)
15min. to get as far as possible:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
American KB Swings 24/16
Burpees
*Can you finish?! RX+ 32/24
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
American KB Swings 24/16
Burpees
*Can you finish?! RX+ 32/24
4. Mobility
Double V
Pulling skill can be either:
1.) 3 Muscle Ups
2.) 8 Strict Pull-Ups
3.) 5 Weighted Pull-Ups
4.) 10 Kipping Pull-Ups