EMOM 24
– Manageable set Ring Muscle Ups for quality
– 5 Shuttle Runs
– 10 Box Jump Overs 24/20
– :40 Cal Row
Program Notes:
Continuing with our reduction in volume and intesity we are pulling our EMOM back from 40 to 24. We will continue to get touches on movements and conditioning elements that will possible show up on Friday’s here.
Today we are getting muscle up and box jump over practice with shuttle runs and rowing. Your focus should be on quality and efficient movement.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
Intermediate: Muscle Ups from floor, specific indy drill or banded, same box standard
“Scaled: Pull Ups + Push Ups – choose a manageable rep range and scale thereof for each that can be completed together in :30, 20/16″””
Beginner: Pull Ups + Push Ups – choose a manageable rep range and scale thereof for each that can be completed together in :30, Appropriate box or stack plates per indiviudal