Thursday 090818

Bench Press

5RM 


AMRAP 20: 

20 Sit-Ups 

20 Wall Ball, 20# to 10'/14# to 9' 

20 Kettlebell Swings, 32kg/24kg 

20 Chest-to-Bar Pullups 

2:00 Rest 

GEAR: 2.5 


Extra Work: Muscle-Up Development

EMOM 15, 3-5 reps of one of the following, ranked from highest to lowest profiency:

1) Strict Muscle-Up

2) Muscle-Up Negative 

3) 5 Transition Rocks 

-Elevated (most difficult) 

-Supine (medium difficulty) 

-Incline (least difficult)