Congratulations to Tori Dow on her amazing performance at Youth Nationals over the weekend. 5 for 6 with a Clean & Jerk PR of 90K! She finished 5th in the Nation! We’re proud of you.
Fitness – Strength – Community
WARM UP:
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
10 Push Press
5 Push Jerk + 5 Split Jerk
Then:
Mobility
SKILL:
5 Rounds
ADV: 1 Strict Ring MU + 2 Kipping MU + 2 Strict Dips
INT: 3 T2R + 2 Kipping MU + 2 Dips
BEG: 3 T2R + 3 ICE Cream Makers
Pair With:
3 Strict Dips
*Rest as needed between sets.
LIFT:
EMOM 10
3 Front Squats + 1 Jerk
*Work to a heavy set.
WOD:
”GG4″
AMRAP 10
6 Ring Muscle Ups
12 S2O (155/105) (135/95) (115/75) (95/65)
15 Burpee Box Jump Overs (24/20)
*Sub. Ring Dips accordingly.
POST WOD:
2 Rounds
10 Y’s, T’s, & W’s
10 Reverse Fly’s
10 Face Pulls
