7
Jul
The Flame
Monday July 8th:
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Hope everyone had an awesome weekend!!!
Tomorrow: Rope Climbs, and overhead work. Wear your rope climbing gear.
See you tomorrow.
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Skill: Rope Climbs/ Push-Press/Jerk/Split Jerk
Strength: 12-min EMOM
1-4: 4 Push Press @ 65%
4-8: 3 Push Jerk @ 75%
8-12:2 Split Jerk @ 80%
Metcon: (15)-min EMOM
Station 1.) 1 Rope Climb (+) 10 Push-ups
Station 2.) 6 Burpee Box Jump Overs
Station 3.) 100m Run (+) 20 DUs
L1: Ring Push-ups, 24″/20″, 30 DUs, LRC
L2: Push-ups, 24″/20″, 20 DUs
L3: Scaled Push-ups (8), 5 Banded Pull-ups, 20″/17″, 30 Singles
L4: Scaled Push-ups (8), 5 Ring Rows, 17″/15″, 30 Singles