312.566.7201

A: Punish Your Weakness – OTM10

choose a modality, then choose a skill

G: 8-12 kipping pull-up or 3-5 pistol per leg

W: 3-5 weighted pull-up or 3 power clean @ 70-80%

M: max unbroken double under in :20 or line sprint repeats(5m-10m-5m)

 

B: Muscle up practice – 15:00

  • transitions box/band/jump
  • singles from the top
  • work up to triples

 

C: CAP12

400m run

10-9-8-7-6-5-4-3-2-1 (10!1)

  • overhead squat #95/65
  • toes to bar

400m run