Competitorwod: Warm-up 1) 2 rds, 40 sec Ring support hold with turn-out/ 40 sec False grip hang with 90 degree elbow bend. 2) 100 Dubs/ 50 Air squats/ 40 Push-ups/ 30 Pull-ups/ 20 HSPU/ 10 KB snatch-per arm(Heavy)/ 6 Muscle-up , start at the top of every 2 minutes and rest the balance of 2 minutes after each completed set. Move on to next exercise on 2 minute mark mandatory. 3) Snatch to heavy single 4) CNJ to heavy single 5) Clean pull 3×3, 6) Perform Wednesdays volume of BMU for time 7) 4 rounds for time, 400 run 10 Thruster (155/103) 8) 2K cool down row (optional)
Posted on: Mon, 16 Sep 2013 12:24:00 +0000
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