Thursday - 2/9/2017

Warm Up:

Eta Shoulder Protocol

10-8-6 reps of: Ring Rows, Push-ups, & Wall Balls

40 DUs

 

Skill: Pull-ups/C2B/MUs

5xME UB sets of:

1. Pull-ups

2. Chest to Bar

3. Ring Muscle-ups

Note: Everyone attempts a max effort set of unbroken pull-ups. If score is < 5, perform ME UB set #2 as pull-ups. If score is >/= 5, move on to a ME UB set of C2B for set #2. If < 5 UB C2B are peformed, stay at C2B. If >/= 5 C2B are performed, move on to Ring MUs for the next set.

Example #1: 12 Pull-ups, 6 C2B, 3 MUs, 2 MUs, 2 MUs

Example #2: 7 Pull-ups, 4 C2B, 3 C2B, 3 C2B, 2 C2B

Example #3: 4 Pull-ups, 4 Pull-ups, 4 Pull-ups, 3 Pull-ups, 3 Pull-ups

 

Metcon: 4 RFT

25 Sit-ups

15 Push Jerk (135/95)

2:00 REST