Thursday, December 29th 2017


Strength: Push Press EMOM
2 Reps Every Min on the Min

Pick Load: Use the heaviest weight possible


WOD: As many reps as possible in 15 mins of:

1 Wall Ball, 20/14 lbs

1 Kettlebell Sumo Deadlift High-pull, 53/35 lbs

1 Toes-to-bar

 Add 1 Rep Per Round until "Time"


Strict Chin-up 10-10-10

Ab Roll Out 12-12-12

Muscle Up Transition (No Dip) 5-5-5


WOD: 4 rounds for time of:

10 Pull-ups

5 Dumbbell Deadlifts, 70/50 lbs

8 Dumbbell Push Press, 70/50 lbs



Every 2 mins for 14 mins do:

21 Airdyne Calories

3 Muscle-ups

If you've got Ring MU's, GREAT

Bar Muscle Ups... Awesome!

Chest to Bar Pull Ups...Fantastic.

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