December 28 2016
Happy Birthday Michelle!
Every 45 secs for 9 mins, alternating between:
A) 5 Overhead Squats, pick load
B) 2 Muscle-ups
*Work on scaled versions of the Muscle-Ups, including-
Chest-to-Bar Pull-ups, Ring Row to Muscle Up Transitions, Pull-Ups, Jumping Bar Over Transitions, etc.*
7 rounds for time of:
7 Deadlifts, 155/105 lbs
50 Mountain Climbers
CRX: T2B, 155/105 lbs
FRX: Controlled Hanging Knee Raises, 115/75 lbs
Coaching: The Mountain Climbers are one rep per foot-touch, so 50 total each round. Ensure the DeadLift weight is such that you can hold onto for all 7 reps each time since this is meant to be a quick hitter to your conditioning.