Wednesday
A. Take 12-15 min. to complete 3-4 sets of the following:
A1. Ring dips x 6-8
A2. Supinated barbell bent over row @ 20X1 x 10
A3. 20-25 ghd sit-ups
B. For time
Run 400m
50m/arm Farmers Walk 70/53# right
5 muscle ups/15 chest for bar pulllups
30 box-jumps 30/24
5 muscle ups/15 chest to bar pull-ups
50m/arm Farmers Walk 70/53#
Run 400m
Masters 7:15am
A. EMOM 5 min
1 clean pull + 1 clean high pull + 1 power clean; build in small increments only if technique is perfect
B. Baseline test for time
Row 500m
40 air squats
30 sit-ups
20 push-ups
10 ring rows