140905 ~ Today is the Day!! Go get It!

Today is the last day of our MU/Strict pull up program.....if you haven't done so over the last 9 weeks....today is your day....Go Get It!!


12 min to complete the following:

IF MU then.....Complete 1 rnd of Progressions, then 30 MU for Time (10 min Cap).  If you completed this task under 10 min...9 weeks ago, your new goal is Sub 5min!  **Compare to 140707**

IF MU Progressions then.....Complete 1 rnd of Progressions, then HIT your 1st MU!

IF Strict Pullups: 5 attempts at hitting your 1st Strict Pullup.  If you have hit your 1st, for the remaining time, AMRAP strict pullups.  If no strict pullups, then see day 3.


Front Squat

Every 2 min x 10 min

Complete the following

10 @ 50%

8 @ 75%

6 @ 80%

4 @ 85%

2 @ 90%

2+ @ 100%


With a 10min Running Clock complete

4 Rounds:

5 Front Rack Lunges (135/95#)

10 Push Press (135/95#)

15 Box Jumps (24/20")

With remaining time on the clock: ME KBS (70/50#)

1 comment (Add your own)

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