Federal Hill CLOSED this weekend (24th & 25th). All are welcome at Harbor East!


Skill


Muscle Up cycle
5 Negative Muscle Up Position Drill (should be done on the low rings) 
https://www.youtube.com/watch?v=Tmx8QhZQOuA
5 Pause Ring Dips on the high rings (2 second pause at the top and bottom) (do a muscle up or jump into a muscle up)
4 Rounds 

Pull Up cycle
6 reps of 3 Second Chin over bar hold then 3 second  90 degree hold  
https://www.youtube.com/watch?v=M8PufECKXZw
12- 1 arm DB Rows (6 each arm go heavy)
4 Rounds 


Metcon


Every 4 minutes for 16 minutes
400 M Run
Max Clean and Jerks
 
Fitness: 115/75
Performance: 155/105
Open: 185/125 

Athletes: The Skill work should be performed slowly and deliberately with the intention of building strength not “getting through it” For the workout choose a load that you can move under fatigue.  There is no built in rest so work to control your heart rate and move the load with good form.  The load should be on the heavier side today.