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