Preparation: 3 rounds of:
15: Pull-ups
15: Push-ups
25: Sit-ups
5: Dips
15: Overhead Squat (45# Barbell)
Focus: Squat: 5x5
Storm: 4 Rounds For Time Of:
10: Dips
15: 95# Sumo Deadlift High-Pull (Scale Weight)
400 meter: run, row, bike, elliptical
Skill: Muscle-up Progressions
Focus: 185;190;190;190;190 Time constraints forced AMRAP in 20 min. Ended up with 3 full rounds plus 400 meter row and 10 dips.
ReplyDelete