Friday, 03/10/14

02 Oct Friday, 03/10/14

MONDAY, October 6.
PUBLIC HOLIDAY – 8am class only. 
WOD
Rotating OTM for 21 minutes:
A)
4 Muscle-Ups
B)
8 Deadlifts @ 60% of 1RM
C)
12 Calories on the Rower
Subs and scaling for the Muscle-Ups:
– 4 Jumping Bar Muscle-Ups
– 4 Transitions
– 8 Ring Rows + 4 Ring Dips
Optional extra work.
– If you’ve got plenty of gas left in the tank choose from one of the following:
D) Toes-to-Bar 5 x 10 beginning each set OT2M
E) Deadlift 5 x 3 x 80% of 1RM beginning each set OT2M
F) Run 3 x 400m beginning each effort OT3M
or go through the Recovery sequence on the Crossover Symmetry

Brett F