6 Min EMOM:
6 x 8 yard sprint + 5 Burpee Box Jump Over
Workout of the day for Thursday, July 9th, 2015:
Every 90 Seconds for 3 Sets:
Jerk Dip Squat x 5 @ 85% 1RM Jerk
5 Rounds (or 24 min cap):
21 KB Swing
5 Muscle-Up (Sub 5 Strict C2B + 5 Strict Dips)
2 Min Rest Between Rounds.
For this workout your score is the time of your slowest round, stay focused for all 3-5 rounds!
To keep the rounds fast:
• Scale the run if 400M takes longer than 2 minutes.
• Scale the KB weight if you cannot complete all 21 in 1-2 sets.
• Scale the Muscle-Ups if you cannot complete all 5 in 1-2 sets.
Have fun, embrace the suck!