Workout of the Day

NCMetcon Baseline 1

On a 10:00 running clock….
Run 1 mile then in remaining time max meters on rower

(Score is Time + Note Meters Earned)

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NCMetcon Baseline 1 (Part 2)

15:00 as many rounds as possible

5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats

*rest as necessary between efforts

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