Finally back to our normal routine of 9:00 am lifting club followed by our famous 10:00 am Team WOD!! Lets have a big showing!

9:00 AM – LIFTING CLUB

10:00 AM – TEAM WOD

shakedownteam

WARM UP:

4 x 400 M. Repeats

*Rest 1.5 Min.

SKILL:

7 Min. Muscle Up Work

-Ring Swings

-Ice Cream Makers

-Transitions

LIFT:

5 Min. to Warm Up Back Squat

WOD:

6 MIN. AMRAP

30 Wall Ball (20) (16) (14) (10)

30 SDHP(90/70) (70/53) (53/44) (44/35)

30 Back Squat (135/95) (115/75) (95/65) (75/55)

30 Ring Muscle Ups

30 Sec. Break

6 MIN. AMRAP

30 Wall Ball

30 SDHP

30 Back Squat

30 Ring Muscle Ups

30 Sec. Break

6 MIN. AMRAP

30 Wall Ball

30 SDHP

30 Back Squat

30 Ring Muscle Ups

*Team must start from the beginning at each new AMRAP

**Sub. MU for C2B Pull Ups only.

POST WOD:

Coaches Stretch

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