Thursday 7.7.16

Bring water today guys we’re pretty much out until tomorrow afternoon! Awesome job from everyone, we’re proud of the effort this week!


REVIEW: Muscle Ups

METCON: “Silky Smooth”
2 Rounds For Time (RFT)
6 Muscle Ups
12 Deadlifts
Horsepound Run
3 Muscle Ups

L3 – 275/205
L2 – 225/165
L1 – 155/115

– Muscle Ups Progression > 12/6 Pull Ups > 20/10 Ring Rows
– GHDSU 1/2 way down > V-Ups
– If you don’t want to run on the road you can do Milk Jug run going backwards on the way uphill > 400m Run




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