17.7.12

17.7.12

 

Happy Hump Day!!!!!

 

Please remember to have your shirt orders in by Friday for Bane Barbell Club!!!!!

$15 for preorders!!

 

Wednesday, July 12

 

Warmup:

Farmers and Lumberjacks!

 

Strength:

Jerk

2-2-2-2-2

You can either do Split or Push. Whatever you choose, you must do throughout the entire 5 sets

 

WOD:

3 RFT

15 Muscle-ups (Ring)

75 Air Squats

600m Run

 

Capped at 18 minutes

 

Goals/Scales:

1 – Do NOT move your feet during the 75 air squats.

2 – MOVE through the runs… it’s NOT a jog. It’s a RUN!!!!

3 – If you do not have ring muscle-ups, here are your options:

25 T2B OR 25 K2E OR 25 V-Ups OR 25 Sit-ups

4 – If you can not do K2E correctly, there will be no knee raises, you will have to sub with V-ups OR sit-ups!!!!