12.16.15

1250 m row then 20 sec all out/40 sec chill pace X 6

Mobilize prehab 

Metcon 1) t.u.p. From ..com 

15-12-9-6-3 

P clean 135/95

Pull up 

Front squat 135/95

Pull up 

Rest as needed then 
People get 

In line unbroken muscle ups ascending +30 du 

So 1 mu + 30 du back in line 

2 mu etc…….when you break you are out 

Rest as needed 

30 min gymnastic walking and skill work 

Squat 6×3 
Margaux coaches 4pm 

Metcon 2 tbd

Accessory 25gh hip extensions + max strict chin ups + max free standing shoulder taps x4 rounds nft 

Wednesday, December 16th, 2015 at 7:15 am / Competitive