"Triple Play"

400m Run/30 Pull Ups X 3

10 Power Snatches (75#/53#)/15 Wall Ball (20#/16#)/20 Push Ups X 3

500m Row/ 20/10 Ring Dips (level 1)/5/2 Muscle Ups (level II) X 3

Post time.

Coaching Tips:  Scale load and movements to match your current fitness level.  The workout goes like this: you do the 400m run and 30 pull ups 3 times. Then do the 10 power snatches, 15 wall ball and 20 push ups 3 times and, finally, do the 500m row and 20 M,10 W ring dips if you're level 1 or 5 muscle ups for men, 2 women, if you're level II, again, 3 times. That's how it works. Now go get 'em.

Two new additions to the CFEC Muscle-Up Club.  Joey and Mike, check 'em out…   Awesome work boys!