Friday – 041515


Keith loosening up his hamstrings with some elevated Romanian Deadlifts or RDL’s for short in the middle of rope climb aftermath mess!

EMOM for 12 minutes:
Every odd minute, perform one unbroken set of muscle-ups.
Every even minute, perform 5 hang power cleans as fast and as heavy as possible.

Score will be both total muscle-ups completed and heaviest load on the bar. If you can’t do muscle-ups, you will scale to ring dips/ring push-ups.

Workout of the Day
Courtesy of Competitor’s Training, for time:
50 clean and jerks (135/93)

EMOM perform 5 chest-to-bar pull-ups.  This includes the first minute!

Post your scores to the Whiteboard.

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