Tuesday Sept 28

5:00 WARM UP DEADLIFT & GYMNASTIC SKILL)
METCON
9 – 7 – 5
Deadlift (RX: 225/155) (Adv: 275/185)
Cal Bike (double reps: 18 – 14 – 10) (Row: 16 – 12 – 8)
Ring Muscle Up (Scale same # reps: A) Bar MU B) Chest to Bar + Ring Dip C) Ring Row + Push Up)
Rest 3:00
15 – 12 – 9
Deadlift (RX: 155/105) (ADV: 225/155)
Cal Bike (double reps: 30 – 24 – 18) (Row: 24 – 20 – 16)
Chest to Bar Pull Up (Scale same # reps: A) Regular Pull Up B) Jumping Pull Up C) Ring Row)
12:00 Accessory EMOM:
Min 1) Dumbbell Bench Press x 12 (athlete choice on weight)
Min 2) 20 Banded Pull Aparts
Min 3) 20 Banded Tricep Push down
Min 4) Double DB Bent Over Row x 12 (athlete choice on weight)
ADDITIONAL OPTIONAL WORK:
A) Reverse Hypers 3×15 (should be light)

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD