ice

WARM UP:

4 x 500 M. Row

*On sets 2-4, Men try and maintain a 1:45-1:50 pace. Women 1:55-2:00. Do the best you can and have fun!!

Then: 5 Min. of Shoulder and Hip Mobility

SKILL:

7 Min. of Muscle Up Work

-Ring Swing

-Ice Cream Maker

-Transitions

-Top to Bottom Transitions

LIFT:

20Rep Back Squat

*Add 5lbs to the weight you did last.

*Warm up your hips and get loose. Then perform 1 set of 20 reps. Go straight through without stopping. If this is your first time start at or below 60% 1RM.

WOD:

“ICEMAN”

For Time:

7 Ring Muscle Ups

14 T2B

7 Thrusters (135/95) (115/75) (95/65) (75/55)

5 Ring Muscle Ups

10 T2B

5 Thrusters (165/115) (135/95) (115/75) (95/65)

3 Ring Muscle Ups

6 T2B

3 Thrusters (185/135) (165/115) (135/95) (115/75)

*Add weight each round!

**Sub MU for Jumping MU, MU Transitions, or 1 C2b Pull Up and 1 Ring Dip.

POST WOD:

Shoulder Mobility

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