From Endurance Club only to competing in the CrossFit Games Open. You are awesome Sharon! Happy Birthday!!
WARM UP:
400 M. Row or Run
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Snatch Extensions
10 Snatch Pulls
10 OHS
Then:
Mobility
WIN
SKILL:
EMOM 8
ODD: 1 Strict MU + 2 Ring MU
*Sub. 3 Muscle Up’s + 1’s
*Two dips at the top of the movement.
EVEN: 25 Ft. Handstand Walk
*Sub. 30 Sec. Elevated Hollow Hold
LIFT:
EMOM 8
5 OHS (135/95) (115/75)
WOD:
“EVIL RYU”
AMRAP 16
10 Wall Ball (20/14) (16/10)
5 Muscle Ups
1 Snatch
*Start at 55% of 1RM and add 10 lbs. each round building to a Max Snatch for the day.
**Sub. Toe Hip Transitions or 7 Ring Dips Accordingly.
***Score = Rounds + Total Weight
FIT
SKILL:
EMOM 8
ODD: 7 Pull Ups or 10 Ring Rows
EVEN: 12/10 Cal. Assault Bike
LIFT:
EMOM 8
5 Back Squats
*50-60% of 1RM
WOD:
AMRAP 16
20 Wall Ball (20/14) (16/10
20 DB Snatch (50/35) (45/30)
20 Lateral Burpees over the DB
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