Let’s here it for Megan Abel and Tyson Hardman as they travel up to San Francisco to compete in the Nor Cal Masters this weekend!!
8:30AM – 10AM LIFTING CLUB
8AM & 10AM – TEAM WOD
WARM UP:
100 Jump Rope Singles
10 Bumper Jacks 2″
10 Bumper Jacks 4″
3 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
10 Push Press
Then:
Mobility
SKILL / LIFT:
Warm up WOD movements
WOD: (Teams of 4)
With a 24 Min. Running Clock:
3 Rounds (Every 8 Minute’s)
12 Ring Muscle ups
30 Thrusters (95/65) (75/55) (65/45) (55/35)
60 Double Unders
*You may bank time.
**Once you can’t complete the 3 Rounds within the 8 min. you are done.
***Sub. 24 Ring Push Ups for Muscle Ups.
****work on speed of rep!
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