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Kristen

Monday November 13

Event Date: November 13, 2017

Workout of the Day

Warmup

Dynamic Stretch

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2 sets: 
15 Calorie Row
15 OHS (set 1 PVC, set 2 empty barbell)

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Warmup Muscle Ups/Pullups

Prep

Overhead Squats
3 sets of 6-8 reps

Build to workout weight
Scale to weight that allows you to perform 30 reps in 2-3 sets
If unable to load OH position, sub Front Squats

Training

Complete as many rounds as possible in 20 minutes of: 
60/45 Calorie Row
30 Overhead Squats (135/95)
15 Muscle Ups

Post rounds completed to comments.

Scaling

Muscle Ups

  • Scale reps accordingly (max in 3-4 minutes)
  • Sub 15-30 Pullups - based on ability (CTB, Chin Over Bar or Band)
  • Sub 30 Ring Rows

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