Friday – 082214

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Hunter dipping out of a muscle-up during Tuesday’s workout. Hunter has practiced quite a bit and has improved quite a bit on his muscle-ups.

Strength
Split Jerk
Find your 1 rep max.
This is a pause jerk, pause for 3 seconds at the bottom of the dip. This is to reinforce good positioning in the dip, keeping the chest up, weight back, and no elbow drop.

Workout of the Day
8 rounds for time:
2 rope climbs
10 Toes to bar
10 Overhead squats (95/63)
10 Ring push-ups

This workout is capped at 25 minutes. If you can’t do the ring push-ups without scaling, you will do normal floor push-ups.

Post your scores to the Whiteboard.

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