BEACHSIDE BEATDOWN THE SECOND COMING!
REGISTER YOUR TEAMS!!!
WARM UP:
3 Rounds
10 Pass Throughs
10 OHS
10 Good Mornings
Then:
5 Min. of Shoulder and Hip Mobility
SKILL:
7 Min. of Muscle Up work
-Ring Swings
-Ice Cream Makers
-Transitions
LIFT:
Snatch
Work up to 80% 1RM
*Stay technically sound.
WOD:
“AMANDA” (Compare to 6/4/13 & 9/7/13)
9-7-5
Ring Muscle Ups
Squat Snatch (135/95) (115/75) (95/65) (75/55)
*Muscle Up sub. will be 1 C2B Pull Up & 1 Ring Dip
POST WOD:
Shoulder Mobility
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