Wednesday
Strength:
Push Press
3-2-2-1-1-1
New Set Every 2:00
Building to Heavy Single For The Day
Metcon:
[OPEN]
For Time:
Run 800m
9/7 Bar Muscle-Ups
12 Dual Dumbbell Shoulder to Overhead (50/35’s)
Run 400m
7/5 Bar Muscle-Ups
9 Dual Dumbbell Shoulder to Overhead
Run 200m
5/3 Bar Muscle-Ups
6 Dual Dumbbell Shoulder to Overhead
[PERFORMANCE]
For Time:
Run 800m
15 Pull-Ups
12 Dual Dumbbell Shoulder to Overhead (50/35’s)
Run 400m
12 Pull-ups
9 Dual Dumbbell Shoulder to Overhead
Run 200m
9 Pull-Ups
6 Dual Dumbbell Shoulder to Overhead
[FITNESS]
For Time:
Run 800m
15 Ring Rows
12 Dual Dumbbell Shoulder to Overhead (35/20’s)
Run 400m
12 Ring Rows
9 Dual Dumbbell Shoulder to Overhead
Run 200m
9 Ring Rows
6 Dual Dumbbell Shoulder to Overhead