Announcement
Happy Birthday Simeon Woods!!!
Workout – Metcon (No Measure)
0:00-4:00
30 Pullups
30 Back Squats (135/95)
-rest 2:00 –
6:00-10:00
20 Chest to Bar Pullups
20 Back Squats (185/125)
– Rest 2:00 –
12:00-16:00
10 Bar Muscle Ups
10 Back Squats (225/155)
TARGET SCORE
Target Time each set: sub 3 minutes
Time Cap each set: 3:45 minutes
Scaling Option
0:00-4:00
30 Ring Rows
30 Dumbbell Squats (light)
-rest 2:00 –
6:00-10:00
20 Jumping Pull ups
20 Dumbbell Squats (moderate)
Rest 2:00 –
12:00-16:00
10 Burpee Pull Ups
10 Dumbbell Squats (mod/heavy)
Strength – Clean and Jerk (2-2-1-2-2-1-2-2-1)
Power clean + Push Jerk
2 @ 70%
2 @ 75%
1 @ 80%
2 @ 75%
2 @ 80%
1 @ 85%
2 @ 80%
2 @ 85%
1 @ 90-95%
*Rest 60-90 secs between sets*
Accessory – Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
* If time permits