Wednesday July 21st

“LAST-CHANCE QUALIFIER EVENT 3”

WORKOUT GOALS
1.) Finish workout in 12:00 or less (7.2 reps per minute).
2.) Go out fast and hang on. Don’t save anything in the tank.
3.) Set a rep goal at certain times during the workout. For example, 20 reps by 1:30 and/or 50 reps by 5:00.

RX
FOR TIME
100 Burpees-to-Target (12”)

LEVEL 2
FOR TIME
80 Burpees-to-Target (6”)

LEVEL 1
AMRAP 7
Burpees-to-Target (6″)

Accessory

PRE-WORKOUT
EMOM 10:
3-5 Bar Muscle-ups or Challenging Pulling Exercise

Stretching

3 SETS
:30 Doorway Stretch / Side
:30 Standing Forward Bend

Notes

Target | 7:00-12:00
Today’s workout is requires no thinking, but demands the athletes mental fortitude. Although a daunting task, this workout will give you everything that you want and need. Performing 20 reps a minute will get you done in 5:00 and 10 reps a minute will get you done in 10:00. Prior to starting the workout and after the general warm-up, come
up with a number of reps that you are going to try to maintain each minute. Do NOT try and “game” this workout. The objective is to finish the 100 Burpees as fast as possible. Go out hard and fast and see what happens. That is the only way to truly attack this workout. Set yourself a goal and go for it!  After the general warm-up, we will practice a progression for the bar muscle-up. Here will will take time to hit certain piece of this movement and focus on technique.