FRIDAY

For Friday I’ve programmed a very cool chipper that I saw while in Miami at Wodapalooza. I’ve knocked the standards down a bit but they are aggressive. Work with your coach on any additional scaling. There is a ten minute time cap so we’re treating this as a competition sprint. We’ll go off in heats every 5 minutes. Give it your best shot and see how far you can get!

Strength

Bench Press

4X5 at 60% of 1rm

30X1

We are looking for a three second negative here, kiss the chest with the bar, explode up, hold for a second and do it again.

**Honor the tempo!**

METCON

“Miami Vice”

For Time: 10 Minute Time Cap

Open

50 Wallballs (20,14)

40 Cal Ski

30 DB Snatches (50,35)

20 Box Jump Overs (30″,24″)

15/12 Bar Muscle Ups

Performance

50 Wallballs (14,10)

40 Cal Ski

30 DB Snatches (35/20)

20 Box Jump Overs (24″/20″)

15/12 Chest To Bar Pull-ups

FITNESS: Pull-ups, 20″/11″