Thursday 16, August 2018

Warm up
Lead by Coach

Ready
7 min AMRAP
7 handstand kick ups - free or wall
3 STRICT HSPU
5 HSPU

Strength
Deadlift
7-5-3-3-3 at 65/70/80/80/80
Double over hand - Hook grip

Metcon
3 minutes
21 pull ups - time remaining max distance row
Rest 3 minutes
3 minutes
15 pull ups - time remaining max distance row
Rest 3 minutes
3 minutes
9 pull ups - time remaining max distance row
Rest 3 minutes
3 minutes
6 pull ups - time remaining max distance row
***Muscle ups - C2B - Strict - Jumping - the hardest YOU can handle today
Score = total distance rowed
Compliments Coach CJ

Extra Credit
3-6-9-12-9-6-3
Diamond push ups
Floor Press
15 evil wheels between each set
Set of 3 is heaviest you can handle - decrease weight every set to 12 then at 9 start adding weight again - ending 3 same you started with