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Monday, September 24th, 2012; “Mount Everest/Reinhold Messner”


Monday, September 24th, 2012; “Mount Everest/Reinhold Messner”

And now you know….

Warm-up – 3 rounds of….10 Pass throughs, 5 Cartwheels (Best effort), 10 Squats

Strength- 10 minutes of Strict Pull-up or RX Muscle Up Mountain

Start at 1 Strict Pullup or Ring Muscle-up, Rest, do 2, Rest etc….push yourself and reach but make sure you can get off the mountain in complete sets…ie

1-2-3-4-3-2-1 etc….


Strength 2 “Mount Everest”- Perform 50 Backsquats at 225RX Men/155RX Women/115/95/65/45 for time….Athletes may do this prior to Pull-ups if equipment/racks are an issue…

Play it safe…bailing out of a set is an automatic FAIL…..


WOD – “Reinhold Messner”

3-6-9-12-9-6-3 of….

Sumo Deadlift High Pulls 115/75

Barbell balanced Push-ups (1 leg extended overhead)

Abmat Sit-ups

Run to West Main/Audley Stop Sign each round

WOD finishes on the final run……


And now you know..


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