Friday 8/4/2017

Skill

10:00 of coach-led bar muscle up practice

*Sport tier athletes work on stringing sets of 2-3 bar muscle ups together

*Fitness/Life athletes practice jumping or band-assisted bar muscle ups

 

Strength

3 sets of:

10 feet-elevated ring rows (Sport tier athletes add load)

15 hollow rocks

3 wall walks with :10 hold at top

 

Metcon

Sport:

For time:

100 double unders

50 alternating DB/KB snatch 50/35

1000m row

10 bar muscle ups

 

Fitness:

For time:

100 double unders

50 alternating DB/KB snatch 35/25

1000m row or 800m run

10 band-assisted or jumping bar muscle ups

 

Life:

For time:

100 double unders

50 alternating DB/KB snatch - choose load

1000m row or 800m run

20 burpee pull ups