140815 ~ Hit your 1st MU or Strict Pullup Today!!

Skill:

If MU Then… Complete 1 rnd of MU Progressions then..6 min to complete 15 MU for time. Compare to last week.

If MU Progressions then… Complete 2 rnds of progressions, then 6 min to attempt a MU.

If Strict Pullups then… See Day 3

Strength:

Front Squat:

Every 2 min x 12 min

10@ 50%

8 @70%

6 @ 75%

4 @ 80%

4 @ 85%

4+ @ 90%

Conditioning:

Complete For Time:

21 Back Rack Lunges(135/95#)

21 HSPU

15 Front Rack Lunge

15 HSPU

9 OH Lunge

9 HSPU

Cash Out:

400m run 

Rest 1:1

200m run

Rest 1:1

100m Sprint

 

 

 

 

 

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