Happy 36th B-day coach Em!! The Firebreather workout is all for you today!!
Join us at noon for the official weigh in and sign up for the 2018 Darren L. challenge. Set up your goals and smash it or else…
Gymnastics
10 sets
3 rope knees to elbows
5 sets
3 sec false grip ring hold
3 sec hold at the top
3 sec bottom of the dip hold
3 sec support
Note: If you can, perform the muscle transition from the top hold to the bottom dip, otherwise, come off the rings and set yourself in the dip position
METCON
For time:
21-15-9
Hand release clapping push ups
V-ups
Squat jumps
Weightlifting
Snatch balance
5-5-5-5-5
Hang squat snatch
5-5-5
hang squat clean and jerk
5-5-5
Firebreathers
“EM36”
For time:
1mile run (4x400m)
36 burpees
36 pull ups
36 box jumps 24/20
36 wall balls 20/14
1mile run (4x400m)
Rx weight vest on**
Pyro athlete: “But coach, we just did wall balls”
Head coach: “Exactly!”
Note: It’s still less wall balls than “KAREN”, just saying
