9.15.2018

 In Workout of the Day

Workout of the Day

In teams of 3, with only 1 teammate per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1-

  • Muscle Up x 3/2
  • HSPU x 6

Station 2-

  • Ground to Overhead x 3 (135/95lbs)
  • Bar Facing Burpee x 6

Station 3-

  • Run 200m w/Med Ball

Teammates can only rotate after the running partner returns. Record total rounds and reps.  There are 18/17 reps per round. The run won’t factor into the score.

Competition Class 

A. 1 Set

  • Accumulate 1 minute – L Sit
  • Accumulate 100m Handstand Walk OR 100 N2W Allt Shoulder Taps

B. 3 Sets

  • Hips to Rings x 3-5
  • Roll to Candlestick x 3-5

C. 3-4 Sets

  • Ring Muscle Up x 3-5

D. Every 2 minutes, for 16 minutes (8 Sets):

  • Power Clean + Split Jerk

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