The Dark Side
Workout
The Dark Side (Time)
– RX –
For Time:
12-9-6-3-1
Front Squat (205/145#)
Bar Muscle-up
For Time:
12-9-6-3-1
Front Squat (205/145#)
Bar Muscle-up
– LEVEL 2 –
For Time:
12-9-6-3-1
Front Squat (135/95#)
– Perform 1:00 of bar muscle-ups after each set of squats.
– LEVEL 1 –
For Time:
12-9-6-3-1
DB Front Squat (35/25#)
Push-up
Ring Row
Accessory
Metcon (Weight)
Post workout build up to a heavy 2-rep muscle clean + strict press
Stretching
Metcon
3 Sets:
:30 Press-ups
:30 Downward Dog
:30 Alternating Triangle Stretch
:30 Press-ups
:30 Downward Dog
:30 Alternating Triangle Stretch