Tuesday, November 1st

Master the Muscle-Up -Train Heroic

Performance is in red, Competition is in blue, Links are in green

A) 7 Rounds For Time
15 Calorie Row
10 Pull-Ups
5 Hang Power Cleans 145/85

(Make this challenging. It should take at least 30 minutes) 

B) 4 Rounds
Row 500 meters 
Rest 2 minutes 

A) 7 Rounds For Time
15 Wall Balls 20/14,  10’/9′
10 Chest-to-Bar Pull-Ups
5 Power Cleans 205/135

The barbell should be on the heavy side for today and likely done as singles. Sub regular Pull-Ups, Jumping Chest-to-Bar Pull-Ups as appropriate. Aim to do all the Wall Ball sets unbroken.

B) 4 Rounds Not For Time
10 Close Grip Bench Press
25 Abmat Situps (FAST, feet anchored) 

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2020 Borst Ave., Unit 2 Centralia, WA 98531