(703) 266-0118 jamieb@thenzone.com

December 08, 2017

Strength: False Grip Ring Rows 3×8 Ring Support Holds 3x Max Effort Strict Pull-Ups 3×8 w/ 3 second decent Metcon: 5 Rounds: 5 Wall Ball (20/14) 15 KB SDHP (53/35) Rest 90 seconds 5 Rounds: 10 Wall Ball (20/14) 10 KB SDHP...

October 18, 2017

Strength: Gymnastics Strict Pull Ups 3 x Max Reps Hand Stand Holds 3 x Max Effort False Grip Ring Rows 3 x 8 Metcon: EMOM 10 minutes 10 Pull Ups- Even 15 Box Jumps (24/20)- Odd Then… Minute 10-11: Max Rep Pull-ups Minute 11-12: Max Rep Box Jumps *Score = 2...