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!!

Skill:

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.

 Strength:

Front Squat

Every 2 min x 10 min

Complete the following

10 @ 50%

8 @ 75%

6 @ 80%

4 @ 85%

2 @ 90%

2+ @ 100%

Conditioning:

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#)

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