Good luck to our very own Hunter McIntyre! Today he competes at the Tough Mudder X Championship’s. Bring home that hardware!
WARM UP:
400 M. Row or Run
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
10 Push Press
Then:
Mobility
WIN
SKILL:
Complex Work
3 Rounds
3 Pull Ups + 3 C2B Pull Ups + 3 BMU
10 BB Bent Row
LIFT:
Push Press
3 x 10
*Build
**Goal is unbroken.
WOD:
“DUNE BUGGY”
2 Rounds
20 C2B Pull Ups
20 DB Clean & Jerk (50/35)
*10 R / 10 L.
FIT
SKILL:
3 Rounds (At a walking pace)
4 Chin Up Negatives
*Start at the top of a chin up and lower down as slowly as possible
7 Bar Dips w/ a 3 Sec. Negative
LIFT:
10-8-6-4-2
DB Bench Press
Push Up
*Perform 15 Banded Tricep Extensions after each round.
WOD:
For Time:
40 Cal. Row
200 Ft. Farmers Carry (70/53) (53/44)
20 Cal. Row
100 Ft. Farmers Carry
