Atarim

Skills 1100 – Ring muscle up

Strength

Deadlift
0-1 months: practice sets of 5 with weight from elements
1-6 3×5 (add 2.5kg from last week)
6+ 1x5x75%
1x5x80%
1xMEx85
then

Metcon

100 reverse OH lunges per leg 25/15
every 10 reps perform 3 burpee pullup

 

Intermediate WOD

Skill Work

then..

1 mile run !

Post your results to the Whiteboard.