Friday, May 10

ACTIVATION On the 2:00 x 12:00 (2 Rounds): Minutes 1+2 - 30/24 Calorie Row Minutes 3+4 - 40 Double-Unders + 15 Wallballs + 5 Strict Pull-Ups Minutes 5+6 - 18 Sit-Ups + 18 Banded Good Mornings 1 Round, not for time: 5 Wall Squats 10 Stiff-Legged Deadlifts (empty barbell) :15s Deadhang Hold on PU Bar :30s Alternating Warrior Squats 5-4-3-2-1: Walkouts Spiderman + Reach (each side)

Deadlift (10:00 Min)

In 10:00 minutes Build to a heavy set of 8 Touch and Go Deadlifts

Napalm (Time)

2 Rounds For Time: 10 Bar Muscle-ups 20 Bar-Facing Burpees 30 Deadlifts (225/155) 40 Wallballs (30/20)

Last seen on July 24, 2018. Demonstrated by Katrin Davidsdottir: http://youtu.be/EALkUt5ilZQ *If we are not completing Muscle Ups, let’s complete Chest to Bar Pull-ups Instead

**EXTRA**

Metcon (Calories)

Not for Time: 150/100 Calorie Assault Bike Work through at 15 Calories Slow, 15 Calories Fast These become 5 Slow and 5 fast. Increase intensity with each interval

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