1. EMOM x 10:
Odd: 10 TnG Deadlifts
Even: 10 Push Ups
2. 3 RFT (10min Cap):
20 Wall Balls
Notes: Use weights that allow first round to go unbroken and do what you can from there.
1. 4×4 Front Squats + 8 Back Squats @ 68% of Front Squat, rest 2mins
2. 100 Sit Ups For Time
3. 15mins: Muscle Up Tech Work
Notes: Use this time to get better at Muscle Ups. If you’re really good at them (can do 7-10 UB) then practice them with a high heart rate or strict. If not so good, work at a low heart rate or work some progressions / transitions.
*Post results to comments
This past weekend at the OC Throwdown, Kevin Ogar suffered a separated T11/12 and has severed his spinal cord. At this time he has no voluntary movement below his waist. Kevin is uninsured and needs our help. Neither of us have ever met or spoke to Kevin personally, but from what we hear he is a pretty stand up guy. This accident is a tragedy and I know damn well if it happened to me Kevin would spread the word to his community. If you would like to donate please GO HERE.
“If it wasn’t hard, everyone would do it. It’s the hard that makes it great.” – Tom Hanks