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December 28 2016

27
Dec

December 28 2016

michelle-szabo

December 28 2016

Happy Birthday Michelle!

STRENGTH
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.*

WOD
7 rounds for time of:
9 Toes-to-bars
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.