I. Run 400m
II. Coach’s Choice
Impact/Focus: Deadlift & Burpee Alt. EMOTM
Warm-up to a working weight of 65-75% 1rm before completing the following workload Every minute on the minute for 14:00.
Odd minutes x 3 reps Deadlift @65-75% 1RM
Even minutes x 9 reps Burpees over Barbell
Notes: Burpees may be lateral or bar-facing. Get some, freaks! Reference Deadlift training weights from 07.12.2019 linked HERE.
Post scores to comments as reps completed for each movement movement and weight utilized.
Complete for time versus a 15:00 Running Clock
20 x Ring Muscle-ups
Notes: Scaling for Muscle-ups today is 1:1 for Pull-ups + Ring Dips (20+20) as well as for Ring Muscle-up transition or strength component scaling methods (ie. 20 reps assigned).
Post score to comments.