We also will have 13.1 going off again at 8:30 am!!!
9:00 AM – LIFTING CLUB
10:00 AM – TEAM WOD
WARM UP:
4 x 200 M. Running Repeats
1 Min. Break Between Sets
Then:
5 Min. of Shoulder Mobility. Get loose!
SKILL:
10 Min. of Bar and Ring Work
-Hollow Taps
-Bar Push Away’s
-Butterfly Work
-Ring Swings
-Ice Cream Makers
-Transitions
WOD:
TEAMS OF 4:
75 Power Cleans (115/75) (95/65) (75/55) (65/45)
100 H.R. Push Up’s
75 Shoulder to O.H.
50 C2B Pull Up’s
75 Back Squat
25 Muscle Up’s
*Sub. for M.U. will be Ring or Parallette dips only.
POST WOD:
Coaches Stretch
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