8/5/17

Warmup:

300m Sandbag Carry @ 80#

+

A1. Towel Pull-Ups x 8 reps rest 1:00

A2. Half Kneeling Single Arm Landmine Press x 8/side rest 1:00 bt arms 35#+10#, 15, 20

A3. Axle Bar DL Lockout Hold x :45 @ 160# rest 2:00 x 3 sets done. 

B1. Static Hold On Rings (with 20# chain) x :60 rest 1:00

Broke up :30, :30

B2. Foot Ankle Drills rest 1:00 x 2 sets - https://youtu.be/KHufP_4y2nA

+

For time:

10 Strict Muscle Ups

20 Wall Ball Shots 30# (9')

300m Sandbag Carry 100# 13 lengths 

40 Toes to Bar

500m Run

60 Burpee Box Jump Overs 20"

42:37

For strict muscle ups started with an emom- got to 6 then kept failing. So did 4 singles kipping. Really really nervous of hurting myself doing this. Spent 22+ minutes here

Wall balls all singles 

T2b broke up 15, 10, 8, 7