CORE-FLEX tonight at 5:45 PM!
Come strengthen and stabilizing your core!

Strength
EMOM 12
1) 3-6 Muscle-Ups (Bar or Ring) (FX: 1-2)
2) 10-15 Weighted Hollow Rocks

Scaled:
1) 5 Banded Strict Pull-Ups w/ Pause in 3s Pause Hang
2) 5 Banded Strict Ring Dips w/ 3s Pause in Support Hold
3) 10-15 Hollow Rocks

Conditioning
For Time:
275/225m Ski (FX: 225/175m) (RX+: 325/275m) (1:00 Cap)
into…
10-8-6-4-2 50′ Shuttle Runs
20-16-12-8-4 Toes to Bar (FX: 15-12-9-6-4) (RX+: Unbroken)
*13:00 Cap