Friday Jan 13

A) gymnastic work (11:00 Clock)
chest to bar
A) Every 1:30 x 3, perform a Set of: —— Chin over bar hold 3x :15 – :30  (0-3:00)
B) @ the 7:00 Mark, perform the following (7:00 – 11:00)
EMOM 4: 8-12 Chest to Bar Pull Ups
B) Barbell Cycling (10:00)
4×12 Touch and go power snatch (RX: 75/55) **Should be around 30-40% of 1rm Snatch
**Rest 1:00
C) METCON: (20:00)
***Buy In: 100 Double Unders
4 Rounds:
4 Shuttle Run (50′ Down & 50′ Back = 1)
3 Wall Walks
***Cash Out: 100 Double Unders
OPTIONAL WORK:
Perform 1 of the following complex for 3 Sets: 3 Toes to Bar + 2 Chest to Bar + 1 Bar Muscle Up OR 3 Toes to Bar + 3 Chest to Bar
banded strict pull up 3 x 15 – 20
*choose a band that assists you but doesn’t do all the work — building pulling volume to prepare for high reps in metcons
rear delt fly 3×15
Z2 – 40-60 min C2 bike, run, or stairmaster

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD