warm up
double unders x 50
3 rounds:
pull ups w/ 3sec negative descent x 5
push ups w/ 3sec negative descent x 10
air squats w/ 3sec negative descent x 15
tire flip-jumps x 5
workout
rope slams x 50
muscle ups x 6
135# squat cleans x 9
3min rest
rope slams x 35
muscle ups x 6
115# squat cleans x 15
3min rest
rope slams x 20
muscle ups x 6
95# squat cleans x 21
post times from each triplet for score
double unders x 50
3 rounds:
pull ups w/ 3sec negative descent x 5
push ups w/ 3sec negative descent x 10
air squats w/ 3sec negative descent x 15
tire flip-jumps x 5
workout
rope slams x 50
muscle ups x 6
135# squat cleans x 9
3min rest
rope slams x 35
muscle ups x 6
115# squat cleans x 15
3min rest
rope slams x 20
muscle ups x 6
95# squat cleans x 21
post times from each triplet for score
3 comments:
Squat cleans.... Uhhhhhhh!!!!! Another task to add to my "To Do Better" list.
-Sherry
Matt M bw186 mod 115# and bar m/u 2:26, 3:55, 3:28.
caleb. bw155. rx'd 2:39/3:12/3:31
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