528843_10200619108348026_1666986513_nCFE:

20M AMRAP

200m Run

30s Rest

CF:

Weeks Programming by Coach Rob

Dynamic WU

MOB: Quad/Hamstring/Ankle

 

MOD: Clean Pull 8 by 3

See Demo Video Here:

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=98

WOD: AMRAP 12M

10 Front Squats (95/65)

5 Muscle Ups

LV1: PVC Zercher Squat/Low Bar CTB PU

LV2: (35/15) Frankenstein Squat/Jp CTB PU or Ring Row

LV3: (65/45)/Band CTB PU or Ring Dips

LV4: Rx’d/Band MUp or CTB Butterfly PU

Kip Muscle Up Demo Video Non False Grip: http://www.youtube.com/watch?v=poJbmOYWceI

Miranda Demo: http://www.youtube.com/watch?v=6MC7kTrmQO8&NR=1&feature=endscreen

Camille Slow Mo Demo: http://www.youtube.com/watch?v=FKcnpJSAsbo&feature=fvwp&NR=1

 

 

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