November 8, 2017

11/8/17

Warm-up
Coaches Choice
Skill
Advanced:
Strict Muscle Ups or Weighted MU
**This choice will go largely uncoached, This option is for athletes very comfortable with the movement.

Intermediate:
E :30 For 8 Min
Interval 1: 15 Sec Hang on Rings False Grip
Interval 2: :15 Sec Ring Support
Interval 3: 5 Ring Kip Swings
Interval 4: 5 Ring Dips Negatives 3 Sec descent
**Coach The movements, get them started and move to the pull up progressions

Beginner:
10 Min of Coaching and Practice on pull up progressions
**90% of Coaching time here
Metcon
Metcon (Time)
Advanced:
3 Rounds
7 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches (115/80)

Intermediate
3 Rounds
7 L Pullups
50 Air Squats
10 Hang Power Snatches (115/80)

Beginner:
3 Rounds
14 Dumbell Bent Over Row (7 each)
30 Air Squats
10 Deadlifts (115/75#)

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