August 2, 2017

A. Warm Up
400 meter run followed by mobility,

slow and controlled:
Lunge/ Dab and Twist x 10
Side lunges x 10
Inch worms x 10

3 rounds of:
10 EB thrusters
10 Scap pulls
10 calorie row

Review gymnastic movements for the day and scaling options. Do warm up progressions for each before starting the clock.
Scoring: Not Scored

Complete B, C or D

B. 10 minute EMOM of Muscle-Ups and Ring Support Holds
Every 1 minute for 10 minutes (5 rounds):
Minute 1

1. Max Muscle-Ups

Minute 2

1. Ring Support Hold for 20 seconds

Coach's Notes:
Maximum muscle-ups in 30 seconds

C. 10 minute EMOM of Pull-Ups and Ring Support Holds
Every 1 minute for 10 minutes (5 rounds):
Minute 1

1. Max Pull-Ups

Minute 2

1. Ring Support Hold for 15-20 seconds

Coach's Notes:
Maximum pull-ups in 30 seconds

D. 10 minute EMOM of Eccentric Pull-Ups and Ring Support Holds
Every 1 minute for 10 minutes (5 rounds):
Minute 1

1. Max Eccentric Pull-Ups

Minute 2

1. Ring Support Hold for 10-15 seconds

Coach's Notes:
Maximum 30 second eccentric pull-up

E. For Time: Rowing, Barbell Thrusters, and Pull-Ups
​Jackie
For Time:

1. Row 1000 meters
2. 50 Barbell Thrusters @ 45 lbs
3. 30 Pull-Ups