Workout
@ 85% of MPE
AMRAP in 8:00
- 10 box jumps @ 24/20
- 15 wall ball shots @ 20/14
- 15 release push-ups
rest 4:00
2 sets for completion @ 90% aerobic
- row 500 meters
- 10 KB snatches @ 55/35 (right)
- 10 KB snatches @ 55/35 (left)
- run 400 meters
- 5 muscle-ups
rest 4:00 b/t sets
*athlete changes order on second set, but muscle-ups MUST be performed last
Results
A: Completed this. It was the day after the 1/2 marathon, so it was 70 – 75% effort for this and I didn’t count reps.
B: 3 muscle-ups in each of the two sets.