16 Sep Tuesday September 17, 2019
Skill
Pull up Cycle
EMOM for 8 Minutes
5 Pull ups (Pause at the top, hold chin over the bar for 2 seconds)
or
7 Jumping Pull ups with a chin over the bar hold (2 seconds)
Muscle up Cycle
EMOM for 8 minutes
Even: 7 Ring Rows (body parallel to floor, feet on a box)
Odd: 7 Ring Dips (on the high rings)
**On the seventh rep of the ring rows hold the rings at your chest for 10 seconds
**On the seventh rep of the dips hold the bottom for 10 seconds
Metcon
From 0-5
_____ Row
Max Power Cleans
From 5-10
400 m Run
Max Power Cleans
From 10-15
____ Cal Bike
Max Power Cleans
Fitness: 115/75(30 Cals)
Performance: 205/135 (40 Cals)
Open: 225/155 (45 Cals)
