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