Holiday and New years Party January 10th at the American Legion 7-11pm
family and friends are welcome

Metcon (Time)
Teams of 2
5 k row males and mix pairs
4500 for female Pairs

Every 5 mins
Partners must complete
30 strict pull ups or 15 bar muscle ups (2 strict pull ups = 1 bar muscle up)
40 DB hang clean and jerk (20 R/20 L)

Workout begins on hc and jerk and pull ups/BMU

Both partners can work on pull ups and HC and J at same time breaking up any way

Cannot start rowing until both are completed

Categories: W.O.D.