For all you jerks out there who made fun of our strategy video last week, suck it. I hired some professionals and they made it AWESOME. Share this shit on Facebook, or your gym’s site, or whatever lame blog you have that only your mom looks at. It’s the least you can do—I paid like 100 dollars for it (no, really).
Tonight I saw a few people use these techniques. They’re right on. 4-5 minutes left for Muscle-Ups every time.
Almost forgot. I’m drunk. Is it Thursday?
High-Bar Back Squats: 1X5 @ 65%, 1X5 @ 70%, 1X5 @ 75% – rest 2-3 minutes between sets.
Open WOD 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls 20/14# 10/9′
For a full description click here: 12.4.