Copy of (9/22/17) Grinds for the day

All progress takes place outside of your comfort zone
— Michael Bobak
  1. Metcon
    5 rounds for time- 
    Run 400m
    30 Box Jumps (24/20) 
    30 Push Press (75/55) 
  2. +Complete as much as possible in 12 minutes of:
    1 Weighted Muscle-up, 20/14 lbs
    5 Medicine Ball Cleans, 20/14 lbs
    2 Weighted Muscle-ups, 20/14 lbs
    10 Medicine Ball Cleans, 20/14 lbs
    3 Weighted Muscle-ups, 20/14 lbs
    15 Medicine Ball Cleans, 20/14 lbs
    4 Weighted Muscle-ups, 20/14 lbs
    20 Medicine Ball Cleans, 20/14 lbs
    ...
    Etc., adding one muscle-up and 5 med-ball cleans each round.
Dakotah MankinComment