12
Sep

SKILL – Pullups/Muscle ups

STRENGTH – Strict Press

4 sets of 3 – work at 80%

METCON –  Every 3:00 for 4 Rounds:

8 Lunges with KB or DB

Pullups/MUs (see below)

200m run

Score each round individually.  Rest remainder of 3:00 (if any).

L1: Single DB OH Lunges 50/35, 4 Muscle ups

L2: Single DB OH Lunges 35/20, 2 Muscle ups OR 4 C2B + 4 Dips

L3: Lunges w/ DB/KB in Goblet Position (35/20), 10 Pull-ups

L4: Unweighted lunges or lunges with DB at sides, 10 Ring rows

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