Friday 111216

Competition A
Description:3 rounds of: NOT FOR TIME
10 Handstand Push-ups
2 Rope Climbs
10 Ring Dips

Competition B
Description:Front Squat 4-4-4-4-4 Log Result

Competition C
Description:Three rounds for time of:
7 Muscle-ups
35 pound Dumbbell thruster, 21 reps

Fitness/Performance A
Description:3 rounds of: NOT FOR TIME
10 Two Hand Dumbbell Bent Over Rows
Rest 30 seconds
20 Walking Lunges
Rest 30 seconds
20 Mountain Climbers 2 Counts
Rest 30 seconds
15 Sit-up (abmat)s
Rest 30 seconds

This is not a timed workout.

Fitness/Performance B
Description:Row 20 secs on 10 secs off for 8 rounds.

Set rower to calories and try to maintain same calorie output all 8 rounds.