C&J/Muscle Up Couplet + 4K Run Workout
Skill
5mins of Handstand Walk
Strength
5x5 Front Squats 60kg (3mins rest)
1x15 Back Squats (55kg)
Endurance
4K Run - 17:something
I competed at a middle distance race today and ended up 48th out of about 75 people. My time was about 17 minutes but I think the whole route was a bit longer than 4000m.
WOD
5-4-3-2-1 reps for time of:
60kg Clean and Jerk
Muscle Ups
Did two failed reps on the muscle ups. One at the round of two and one at the round of one.
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