ENTER YOUR 22.2 SCORES
Monday Open Heats
5:30am
- Mery/Tracy
- Dave Angus/Ken Matos
12:00pm
- Yolande Allen/Alex Denny
- Sarah Cardinal/Meg Sev
- Kehoe/Pearlie
4:30pm
- ShannOn/Kevlar
- Jaime/Darah
5:40pm
- Jeff Pecor/Mansour
- Noelle/Jess V
6:50pm
- Amanda Borok/Lise Saucier
The Board
The Warm-Up
The Strength
14:00 - cycle through the list as many times as you can.
- Strict Pull-Up or Ring Rows or Low Bar Assisted Pull-Ups
- Bent Over Reverse Fly
- KAH/Toe Raises
- Those that can do Toes to Bar as unbroken kipping reps (without a big swing) should practice doing these with straight legs.
- Deep Step-Ups or Scaled Pistols (use as a warm-up for met-con)
The Met-Con
- 3 times through the list. 1:00 ON - 0:30 rest/transition
- Only scorable stations are starred. The reason for this is we are looking for you to slow down and focus on movement quality on the stations that are not starred.
- Double Under Tips
- Rowing Technique
- Push-Ups
- TTB/KAH/Toe Raises
- Tuck-Up
The Finisher
https://youtu.be/Qn-ZZlDniSohttps://youtu.be/uTy0xnnB6Xo
