SATURDAY 9.7.2019

Warm-up

Bring Sally Up, Bring Sally Down (Squat)

Tempo back squats to the "Bring Sally Up" Song ["Flower" by Moby]. Up when it says up, down when it says down (start with the bar up for the first Sally Up)

A total of 30 up/down reps are possible. Do not let go of the bar until the song ends.

STRENGTH

Metcon

Alternating EMOM for 14 minutes

1- 6 Pull Ups

2- 8 Ring Dips

METCON-BURN

Swingset

Team of 3

25 Minute AMRAP

15 KB Swings 24/16
12 Burpees
9 Box Jump Overs

Complete full rounds before switch