Strength
2 SETS FOR QUALITY*
200m Run
into...
4 Kip Swings + 3 Kipping Hips to Bar or
3 Dynamic Kips +2 BMU/ 2 Pull-Ups
-Rest as needed b/t Sets-
200m Run
into...
4 Kip Swings + 3 Kipping Hips to Bar or
3 Dynamic Kips +2 BMU/ 2 Pull-Ups
-Rest as needed b/t Sets-
WOD
"NCMETCON BASELINE I"
I. ON A 10:00 RUNNING CLOCK...
Run 1 Mile
then in Remaining Time
Max Meters on Rower
-Rest as Needed b/t Efforts*-
II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats
I. ON A 10:00 RUNNING CLOCK...
Run 1 Mile
then in Remaining Time
Max Meters on Rower
-Rest as Needed b/t Efforts*-
II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats
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