Wednesday 10/4/17 - Just 9:00

October 4, 2017

 

MAIN WOD

M-1: 12:00 Volume Accumulation of one of the following:

1) Strict Muscle-Up + Negative (aim for 0:10 per negative)

2) Strict Muscle-Up/Partner Assisted

3) Toenail Muscle Up Muscle-Up + Negative

4) Transition

 

M-2: AMRAP 9

15 Deadlifts 245#/165#

15 Sit ups (feet anchored)
 

L2: 185#/125#

L1: 115#/75#

 

Extra Credit:

Split Jerk

5-5-5, 2x5

Do three building sets to a challenging yet mechanically sound weight, then repeat that weight for two more sets of five reps.

 

HIT/FIT

F-1: Push Jerk

5-5-5-5-5
 

F-2: AMRAP 9:

9 Double KB Deadlifts

18 Sit ups

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