Monday – 020215

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6 a.m. class doing some burpees to a target for Open practice.

Warm-up
Run 200 meters, then
3 Rounds not for time:
5 Strict burpees
5 Muscle-up rows (Ring rows if you aren’t doing MU’s)
5 Narrow grip overhead squats with empty barbell

Workout of the Day
For time:
25-20-15-10-5 Push Presses (115/73)
5-4-3-2-1 Muscle-ups
Rest 3 minutes
then
For time:
25-20-15-10-5 Back squats (115/73)
5-4-3-2-1 Muscle-ups

These workouts are meant to be relatively fast.  The push press/back squat weight should NOT be remotely heavy.  If you can’t do muscle-ups, you will do 10-8-6-4-2 ring pull-ups.

Post your scores to the Whiteboard.

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