We will be getting together to support the athletes taking part in the Atlas Games Online Qualifier today, they will be throwing down the final qualifier wod @ 1pm.
A pizza party for all will follow!


3 rounds for time of:

12 Muscle ups
12 Thrusters 135/95lbs
800m Run


We are going to want to push the muscle ups to be unbroken, getting to the bar with some time in transition to take a breath, calm down and grab some chalk. The break up strategy we execute should have athletes pushing the pace on the thrusters, there are not many reps and we can recover on the runs. The first two runs should be ran at a pace that allows us the best chance metabolically to go unbroken on the next set of muscle ups, not spiking the heart rate too high. The last run should be hard and fast to the finish.
Strength

5 sets
3 Sumo Deadlifts
10 Back squats
Conditioning

As many cals as possible in 2mins:
Row
As many cals as possible in 2mins:
Ski
As many cals as possible in 2mins:
Bike

Rest 4mins

For time, Aquired cals on:

Row
Ski
Bike


Mid Back Back Accessory

3 sets:
10 Trap 3 raises/side
10 Band pull aparts
10 Crossover Scaptions