NCMETCON WOD, February 21, 2024

NCMETCON – Wed, Feb 21

Warm-Up
Warm-Up

AMRAP x 5 MINUTES

20 Single Unders

5 Hang Muscle Clean

5 Push-Ups

5 Ring Rows

Into…

2 ROUNDS

:30 Double Under Practice

5 Strict Press*

5 Scap Pull-Ups**

*2nd Round perform Push Press

**2rd Round perform Kip Swings

Extended Warm-Up – All
EMOM x 9 MINUTES

MIN 1 – :45 Jump Rope Practice

MIN 2 – 5 Shoulder to Overhead*

MIN 3 – :45 Gymnastics Pull Option**

*Start at or about workout weight and build heavier.

**Gymnastics Options…

1-3 Bar Muscle-Ups

3-5 Pull-Ups

3-5 Ring Rows

(No Measure)

Workout – Performance
3 ROUNDS FOR TIME (Time)

100 Double Unders

25 Shoulder to Overhead (115/75)

10 Bar Muscle-Ups

(Score is Time)

KG BB: (52.5/35)

Workout – Fitness
3 ROUNDS FOR TIME (Time)

200 Single Unders

25 Shoulder to Overhead (75/55)

15 Pull-Ups

(Score is Time)

KG BB: (35/25)

Optional Cool Down – All
2-3 SETS FOR QUALITY

10 SLOW Arm Haulers

1:00 Thoracic Spine Foam Roll

:45/:45 Lat Foam Roll

-Rest as Needed b/t Sets-

(No Measure)

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