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Thursday 02.08.2018

POSTED ON February 7, 2018

Thursday | 02.08.2018

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Warm Up:
 
:20 deadhang
10 cuban raise
5 strokes rower arms only
5 strokes rower legs only
10 lemon squeeze
 
x2-3 sets
 
Strength:
 
A. Bar Muscle Ups EMOM 8min
 
RX- 3-5 reps
Intermediate – 3-5 jumping transitions
Beginner – PVC Pipe 5-7 pull down drill 
 
Metcon:
 
Level 1 (RX)
 
21 cal row
15 thrusters 95/65
3 rope climbs
 
3 rounds for time
Level 2 (Intermediate)
 
21 cal row
15 thrusters 75/55
2 rope climbs
 
3 rounds for time
 
Level 3 (Beginner)
 
21 cal row
15 thrusters 75/55
10 hanging hips taps
 
3 rounds for time
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