Weightlift/Gymnastics, Short/Sprint
“Mayhem”
For time,
52 wall-balls
26 muscle-ups
Wall-balls: SC=doable in 1-3 sets, RX=20/14, RX+= 30/20
MUPS: SC=26 pulls+dips assisted RX=unassisted, RX+= muscle-ups
Tri-Modal Condit, Mid-Duration
“Misty”
For time, 2 rounds:
30 MB side-throw
100 meter run or row
30 MB squat cleans
100 meter run or row
30 box jumps
100 meter run or row
Med-ball exercises: SC= light, RX=20/14, RX+=30/20 for cleans
Box jumps: SC= easy, RX=24/20, RX+= 30/24
After-Hour Accessory Exercise
Midline: Accumulate 2:00 of GHD face-up position holds.
Strength: Accum. 15-20 slow false-grip chin-up negatives.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Get a med-ball & bar.
