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Friday 2/14/13

14
Feb

Friday 2/14/13

BARBELL

12 minutes to work up to a heavy single push-jerk (off rack or blocks)

 

MET CON

For time:

20 shoulder-to-overhead 115/80#

5 bar muscle-ups

15 shoulder-to-overhead 115/80#

4 bar muscle-ups

10 shoulder-to-overhead 115/80#

3 bar muscle-ups

5 shoulder-to-overhead 115/80#

2 bar muscle-ups

Note: Scale for MU’s will be band bar muscle-ups or chest-to-bar pull-ups x 3.

15 minute CAP

 

MIDLINE

For time:

30 GHD sit-ups

Row 500 meters

30 GHD sit-ups

Notes: If there are no rowers open, run 400 meters. Sub for GHD’s will be 50 medicine ball sit-ups 20/14#

10 minute CAP

 

Julia Mancuso grabs bronze for the US.

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