10.27.17 FRIDAY “GATE KEEPER”

Auxiliary:

6min AMRAP of:

Hollow Rock n Rolls

(Every 2min 1min Plank Hold)

Metcon:

7 Rounds of:

12cal Airrunner

8 OHS…95/65

4 Bar Muscle Up (sub- 8 Toes to Bar)

1min Rest

For Time

(22min Time Cap)