Monday 10.1.18

Pre: Metcon (No Measure)

Short Shoulder and posterior warm-up.

5 minutes kipping pull-up warm-up

For those doing muscle-ups do the pull-up warm-up then the coach will spend 5 minutes going over kipping muscle-up progressions.

L1 : Metcon (AMRAP – Rounds)
EMOM 30  minutes
1) 8 Deadlift 225/155
2) 20 dus
3) 5 pull-ups+ 5 push-ups
4) 8/5 cal bike (get off at :45)
5) 3 wall-climbsFor score enter number of rds  you completed all of the work.

L2 : Metcon (Time)
EMOM 30  minutes
1) 8 Deadlift 275/185
2) 50 dus
3) 2 ring muscle-ups
4) 10/7 cal bike (:45 get off bike)
5) 30 ft HS walkFor score enter number of rds  you completed all of the work.

L3: Metcon (AMRAP – Rounds)
EMOM 30  minutes
1) 8 Deadlift 335/245
2) 50 dus
3) 5 ring muscle-ups
4) 10/7 cal bike (:45 get off bike)
5) 50 ft HS walkFor score enter number of rds  you completed all of the work.