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