DSC_0002 (2)Warm-up Drills I. Speed Rope 8 x (:20 on x :10 rest) II. 3 Rounds of 10 x Air Squat (Wall Therapy) 5 x Back Squat (45/30lbs) 5 x Press (45/30lbs) 5 x Goodmornings/SLDL (45/30lbs) 5 x Deadlift (45/30lbs) III. Mobility "Indiscriminance Burner" As expeditiously as possible, partitioning as desired, complete the following for time: Row 50kcal 35 x Bench Press (1xBW) 50 x Box Jumps (32/24'') 30 x C2B Pull-ups 60 x KB Swings (32/24kg) Post scores to comments Skill Development At your own pace work through the following Ring based movements/holds: I. Forward Lean (read: Plank on Rings, try elevating feet/abwheel) II. Ring Support (Hollow body position, try turnout) III. L-sit on Rings IV. Competitors should be practicing CF Games Standard Muscle-ups (positive/negative practice for Kipping)

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2 Responses to 03.13.2014

  1. Peter says:

    is this working?

  2. Peter says:

    “Indiscriminance Burner” : 21:23
    with 115#/24″ box/ 24 kg KB

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