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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