30 Sept 20

Metcon (AMRAP – Reps)
Coach Mike’s Warm Up
Pull-ups (Give 2-3 attempts to obtain Max Pull Ups)
Pull Ups Review and Warm Up Pull-Ups and techniques

Notes:
– Log your scores into Wodify
– Pull-Ups must go from Full Extension to Chin over the Bar
– You may hang and pause and restart…you may not drop down and restart

Good luck!!!

As a reminder…
Review Pull Up w/out band

– Hollow position (further behind bar than Superman is infront)
– Superman position
– Transition between Hollow and Superman
– When to Kip and Pull
– How to push backwards from top and into next swing for linking

Metcon (AMRAP – Rounds and Reps)
AMRAP12

5 Pull-Ups (Unbroken)
10 Thrusters (65,45)
15 Wtd Lunges (65,45)
250M Row

From Home
Metcon (AMRAP – Rounds and Reps)
“Big Drip” from CompTrain
AMRAP 20:

400 Meter Run
30 Single DB Hang Power Snatches (50/35)
20 Double DB Plank Rows (50’s/35’s)

* Alternate Arms Every 5 Reps on Hang Snatches
* 10 Each Side For DB Plank Rows

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