Workout of the Day
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
(legless if you can do so safely, then grip with feet before you touch and come down)
L-Sit x 30-45 seconds
Five sets of:
(one from the floor, then the mid-hang, then the high hang)
Rest as needed
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 10 reps @ 75-80%
Rest 2 minutes between sets
If possible, get a good massage, acupuncture, contrast bath or other recovery modality of your choice. We’re coming into to home, and you need to be fresh to finish strong.
Congratulations to John Taurua who posted the best guess on 14.4. John predicted a 12-minute AMRAP of 50 Wall Ball, 40 Toes to Bar, 30 Clean and Jerk (135/95) and 20 Muscle-Ups. That’s DANG close! Well done John! We’ll be in touch to get your t-shirt out to you.
Last chance…what do you all think is coming for 14.5? Please post in the format in which it would be posted on the Games website for ease of our review.
Final thoughts…you all have worked hard for four weeks. Regardless of whether your hard work has you in the top 20 or the top 200, FINISH STRONG. You have full control over the effort you put forth; give everything you have and walk away proud of having done so.