Skill:
Muscle-ups
Met-Cons:
21-15-9
185 lb Back Squat
24" Box Jump
Rest 5 min
3 Rounds for Time
Ring Push-ups - 15
45 lb OH Carry - 100 ft
Run - 560 meters
Notes:
For the OH Carry, hold a 45 lb plate over your head, with arms fully extended, and walk 100 feet. Don't drop it...
METCON #1 - 8min:02sec
ReplyDeleteMETCON #2 - 10min:46sec
I had to do the back squats sitting down onto the bench to ensure I didn't hurt my knee any further, and it worked, minimal pain and I was able to use the full 185lbs!
And....We Won A FREE TRIP TO HAWAII!!!!
Met-Con #1: 5 min 24 sec
ReplyDeleteMet-Con #2: 12 min 59 sec
Push Press: 95x10,10,12