Thursday

CLASS PROGRAM

-HS walk skill-  

-Strict MU skill- 

AMRAP 20

3 Strict muscle ups

50’ HS walk

150m reverse sled drag 120/90

* if you complete HS walk unbroken, you get an additional rep added to your score

scaled : EVERYONE WORKING STRICT WORK ON LOW RINGS IF NO RING MUSCLE UPS.

6 low ring transitions, set up bands if you know how.

——————— 

B.) Rowing, compare to air dyne from Tuesday

6 rounds

2 mins max cals

2 mins rest

C.) 3 rounds

HS ramp course  

ME dead hang

ME hollow rocks

ME back extension hold

D.) look back and maybe do something you missed this. I know you’ve missed SOMEthing. Don’t lie. I see you’re laughing. Go look.

tomorrow is a conditioning, technique lifting, and mobility deload day for this weekends event!