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Monday 7/29/13

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!

Strength:

  •  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.

MetCon:

  •  7 RFT
  • Bar Muscle Ups x 5 (Scale is regular pull-ups x 5)
  • HSPU x 5 (Deficit HSPU for FB) x 5

Auxiliary:

  • Back Extensions 3 x 10 w/3 sec. pause at top
  • Ring L-sits 3 x max time 

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