Wednesday 07.31.2019

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Next Available On-Ramp Start Date:
Tuesday, August 6th at 6:00pm

Warm-up Drills
I. Jump Rope x 2:00
II. Coach’s Choice
III. Mobility

Impact/Focus: Muscle-ups EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00.

1-3 reps x Muscle-ups/Scaled Muscle-ups

Post scores to comments.

“Deads & Dubs”
For time
Deadlift x 10-8-6-4-2
Double-unders x 75-60-50-45-30-15

Notes: Scaling load/movements to single-unders is a 1:1 for repetition adjustments. Weights for deadlift will be selected from predetermined metcon standards; athletes will choose based on which correlates to a strength record % reference.

Post scores to comments.

Samy Daghir

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