2013 Games are in the books, so now it's time to get ready for the 2014 Open! Staying on point with our C & J cycle, how bout a little C & J ladder to get a little taste of the Games!
- C & J ladder x Every 90 seconds for 7 sets- Once you fail you will perform 3 DL's per minute until all sets are complete.
- 7 RFT
- Bar Muscle Ups x 5 (Scale is regular pull-ups x 5)
- HSPU x 5 (Deficit HSPU for FB) x 5
- Back Extensions 3 x 10 w/3 sec. pause at top
- Ring L-sits 3 x max time
Posted on Sun, July 28, 2013
by Jerry Collett