February 6, 2018
Strength: Deadlifts
2 x 3 @ 70%
2 x 2 @ 80%
3 x 1 @ 90%
*Be sure to keep GOOD Form with these Deadlifts even as the load increases.
Gymnastics Conditioning:
10 minute EMOM
3 Muscle ups
*Ring Muscle ups are preferred, but if unable to do Ring Muscle ups, complete Bar Muscle ups.
Scale = 3-5 Ring Pull Thru + Dip or 3-5 Jumping Muscle up (floor or box)
Metcon:
“Open Workout 14.4”
14 minute AMRAP
60 Calorie Row
50 Toes-to-Bar
40 Wall Balls (20/14)
30 Cleans (135/95)
20 Muscle ups
