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
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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