26
Dec
Cover Up and Conceal
Every Minute on the Minute:
Pullups/Muscle Ups
STRENGTH – Push Press
Work up to a heavy 3 rep max for the day. Then take 90% and do 2 sets of 3.
METCON – 21-18-15-12-9-6-3
Shoulder to overhead
Run 200 meters after each round.
If you drop the bar in the middle of a set, immediately run a 100 meter penalty.
Level 1 – 115/85
Level 2 – 95/65
Level 3 – 75/55
Level 4 (no barbell) – do the same workout with Slam Balls