Wednesday November 28th:
SOLID work on the Heavy Deadlifts! If you are feeling your lower back a bit, hit up some Glute-Bridges at home and anything plank to help. Overall, super excited to see the Strength building.
Ring Muscle-Ups as your skill…Work with your coaches when reviewing Muscle-ups the best way to get through the METCON. If you wanted to work on Muscle-Ups try out transitions.
Challenging Metcon—pick your pace for NATE, and try to get as much rest in the second station (Box Jump Overs).
Skill: Ring Muscle-Ups
Strength: Push Press—
2-2-2-2 @ 85-95% (3-Rep Max)
Station 1: AMRAP NATE
Nate: 2 RMU (+) 4 HSPU (+) 8 American KBS
Station 2: 10 Box Jump Overs
**Score=Rounds and Reps of Nate. (Pick-up where you left off)
L1: Black/Blue, 24″/20″, 12 Box Jump Overs
L2: Blue/Red, 24″/20″
L3: 6 Pull-ups (+) 4 Push-ups (+) 8 RKBS, Red/Orange, 24″/20″ (Step-Overs)
L4: 10 Ring Rows (+) 4 Push-ups (+) 8 RKBS, Orange/Yellow, 20″/17″ (Step-Overs)