September 5th, 2014

image (11)

 Today’s WOD

Pull up/Muscle up work:

  1. 1-3 Muscle up transition drill EMOM x 5
  2. Strict or weighted pull ups @ 31X1, 2-3 reps EMOM x 5
  3. Negative pull ups @ 31X1, 2-3 reps EMOM x 5

+

Partner 100’s – I go, you go x 10 each

+

3 Rds for time

1 rope climb

5 Clean and jerks @ 205/145 (60%ish)

10 Back squats @ 205/145 (no racks)

 Trainer’s Tips: 100’s should be fast, make sure your legs are ready before you begin. Metcon is heavy and hard, make it so! On last C&J, put bar on your back for squats

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s