9
Jul
Head on Straight
Skill: Muscle ups/Transitons
*incorporate core stability for MUs and PJs
Upper: Push jerks
*Take 20-25 mins to find a heavy Push Jerk for the day
Metcon:
Against a 5:00 clock
800m Run
4 Muscle-ups or 8 MU Transitions
20 Double Unders
1:00 rest
Against a 4:00 Clock
500m Run
3 Muscle-ups or 6 MU Transitions
30 Double Unders
1:00 Rest
Against a 3:00 Clock
300m Run
2 Muscle-ups or 4 MU Transitions
40 Double Unders
*Score=Time left over between the rounds
L1: MU (4,3,2), DUs
L2: MU (3,2,1), DUs
L3: MU Transitions, DU attepmts + singles
L4: Ring Rows (10,8,6), Singles