Monday, January 15 2024

“The MLK Muscle-Up Mile ” by DB

For Time: (35min cap)

805meter Row

Then:

10 – 8 – 6 – 4 – 2 – 1 Muscle-Ups (Ring) MRX Burpee Chest to Bar

20 – 18 – 16 – 14 – 12 – 10 WallBalls 20/14lbs to 10/9′ MRX 20/10 to 9′

(i.e. 10 MUs & 20 WBs, 8 MUs & 18 WBs, 6 MUs & 16 WBs……10WBs & 1 MU.)

Then:

804meter Row

Core Development

30sec L-Sit on Floor, Rings or Parallettes

15 Barbell or Banded Good Mornings

30 Wallball Russian Twists

15 Butterfly Weighted Sit-ups

*Repeat in Reverse Order*

DUE TO HAZARDOUS DRIVING CONDITIONS, WE ARE CLOSING EFFECTIVE AT 8AM. STAY SAFE!