Wednesday

CLASS PROGRAM

 -bar muscle up technique-

Open Workout 17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars
  8 DB power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 DB power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells, Females use 35-lb dumbbells.

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B.) Light conditioning : 

run 2 miles @ 80% mile pace.  

(If you run a 8 minute mile, 80% is roughly 1:30 added to mile, so run both miles @ 9:30 minute pace. If you run 6 minute mile, 20% is roughly 1 min added to mile, so run both miles @ 7 min pace)

C.) spend 1 hour rolling out and prepping posterior/quads/hips for tomorrow’s workout.