WORKOUT OF THE DAY

Winter is coming #ColdAF

The Factory Strength and Conditioning – Strength & Conditioning

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Metcon (Time)

21-15-9

Front squats @ 62/43k

Toes to bar

Rest 3 min

12-9-6

Bar muscle up

Shoulder to overhead @ 62/43k

Rest 3 min

9 bar muscle ups

9 shoulder to overhead

21 front squats

21 toes to bar
Scaling:

Jumping bar muscle ups

Either low bar or on a box

Toes above hips or toes to rig x2

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