Sunday October 22, 2017

03
Dec
Written by admin

Warm-up: 2 Rounds~ 20 Jumping Jacks 20 Mountain Climbers 20 Air Squats

Mobility: 1 Min Bowler's Stretch w/ each arm :30 Wall Holds 1 Min Pigeon Pose

Strength: Clean & Jerks 10 x 1  @ 80%

WOD: For Time~ Run 800m 5 Bar Muscle-Ups 9 Hang Squat Clean to Thrusters (135/95#) Run 400m 7 Bar Muscle-Ups 7 Hang Squat Clean to Thrusters Run 200m 9 Bar Muscle-Ups 5 Hang Squat Clean to Thrusters *25 min time cap* >If you can't do Bar MUs sub ring MUs >If you can't do MUs sub 2:1 - C2B Pull-ups/Bar Dips

Technique is Key

 
1970-01-01

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