Thursday 12.04.18

Wednesday, April 11, 2018

a.     Choose one of the following:


30 Muscle-ups for time


30 Bar muscle-ups for time or

30 Jumping bar muscle-ups for time


30 Strict Chest-to-bar pull-ups for time

(Band if needed) If choosing this option, any rep that does not clearly touch chest to bar will not count.


40 Strict ring rows (Chest to touch)

-Pick a spot that’s challenging, somewhere you will struggle to get more than 5 reps with, stay tight.



b.    7 minute AMRAP:


1 burpee, 1 lunge, 1 air squat, 1 sit-up


2 burpees,  2 lunges, 2 air squats, 2 sit-ups


3 burpees, 3 lunges, 3 air squats, 3 sit-ups etc.


-Your score at 7 minutes will be the last completed full round. MOVE FAST!



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