Friday – 130215

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We had one person withdraw from the Saturday’s Performance Course, so 1 spot is open, first come first serve. Sign up HERE. I will send out registration confirmations and the schedule tomorrow.

WOD

7 rounds for total reps of:

2 minute AMRAP-
30 Double-Unders
ME UB MuscleUps (7 rep cap) or UB C2B Pullups (15 rep cap)
ME Burpees
*Rest 1 minute.
Notes: Once you hit the cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.

EXTRA

1a) 7X2 Top Pull Deadlifts @ 85% – rest 60 sec. DEMO VIDEO
1b) 7X3 Bench Press w/ chains @ 50% bar + 25% chains – rest 60 sec.
Notes: The barbell should be loaded with 50% of 1rm, then 25% of the 1rm should be added in chain weight.

2a) 3X5 Tempo Weighted Pull-ups – heaviest possible, rest 60 sec.
Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up. DO NOT use a weight that will not allow you to keep tempo.
2b) 3X10 Strict Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

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