Monday 11.21.11

The schedule for the up coming week is as follows:

Monday – Wednesday: Regular schedule

Thanksgiving day and Friday: 9am

Saturday: 10am Sunday: 9am

Heather during “Snatch Balls”

buy in

row 500 meters

“Prime time”

3 rounds

5 muscle-ups

10 deadlifts@275/185

20 burpees over bar

To scale muscle-ups you will do 3 pull-ups and 3 ring dips for each muscle-up


1.  row 500

2. “prime time”

3. 5×5 hspu rest as needed. deficit if possible



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4 Comments on “Monday 11.21.11”

  1. Laura Says:

    That was a lot harder than it seemed, but excellent…


  2. Heather Donnelly Says:

    15:10. 155, red banded ring dips. Not too shabby for my first day back after Southie.
    Did only 3 sets of HSPU, two 10 plates on either side.


  3. Michele Says:

    Row: 1:48
    WOD: 14:19 (banded mu’s)


  4. Nick C. Says:

    WOD- 11:45rx, muscle ups and deads were slow at the end
    HSPU- 5×5 with a deficit


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