Arlie finishing his 7:17 Helen on a very hot and rainy afternoon. He managed to tie his top spot on the board.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up A: 100 double-unders
Warm-up B: Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 air squats Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)
Six rounds for time of:
- 5 Muscle-ups
- 30 Air Squats
- 50 Double-unders
20 minute cut-off.
LIII: as rx’d
LII: if you don’t have muscle-ups, on odd rounds, do 15 pull-ups. On even, do 15 dips. If your double-unders are still developing, one minute practice each round.
LI: six rounds not for time of 5 ring rows, 5 parallette dips, 7 squats, one minute double-under practice.
4. With time remaining, review the mobilizations for July.