WARM UP:
200 M. Run
Then:
2 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
SKILL:
7 Min. of Muscle Up Work
-Ring Swings
-Ice Cream Makers
-Band Transitions
LIFT:
Power Squat Snatch
1 @ 75%
1 @ 85%
1 @ 95%
3 x 1 @ Max
*PR!
WOD:
“O.C.T.D. WOD #3”
20 Min. AMRAP
4 Muscle Ups
6 Over Head Squats (135/95) (115/75) (95/65) (75/55)
9 T2B
*Sub. MU for C2B Pull Up’s
POST WOD:
Shoulder Mobility
Recent Posts
