Clarifies as Trust

29
Mar

Clarifies as Trust

Skill: Muscle-up Transitions

Strength: Front Squat

5x5 at 65% of 1RM then,

        1 set of 10 at 60%

Metcon: For 3 rounds (4:00w/2:00r)

(AMRAP)
12/10 cal row (sub with a run to the end of the parking lot and back)
If there are more than 3 people, we will try to swap so everyone gets one or two shots at the rower.
12 box jumps
12 Kettle bell swings
1 muscle-up

score is smallest AMRAP score across 3 rounds
restart each round back at the beginning

L1: 12/10cal., 30″/24″, Black/Blue, Muscle-up
L2: 12/10cal., 24″/20″, Blue/Red, 3 pull-ups + 3 dips
L3: 10/8cal., 20″/17″, Red/Orange, 3 banded pull-ups + 3 banded Dips
L4: 10/8cal., 17″/15″, Orange/Yellow, 10 Ring rows