THURSDAY 11/17/16


Challenge yourself and your coaches! Try something new today!!

5 sets of:

7 Power Cleans 185/115

2 Rope Climbs

3 Shoulder to Overhead 185/115

2 Muscle Ups

400m run

For Muscle Ups scale to bar mu, band assisted transition with dip, the ring thing, or strict MU option with 2 second tempos. (2 seconds of pull, hold, transition, hold, tough dip, hold. Then 2 seconds returning to beginning position. Each Scaled MU rep should take 22-26 seconds if done correctly.

FRIDAY 11/18/16

WEDNESDAY 11/16/16