Ladies and Gentlemen we got shorts for you wearing pleasure! There will be a sign up sheet at the front desk. Choose what you want and how many! BOOM!
WARM UP:
3 Rounds
5 Push Ups
10 Sit Ups
15 Air Squats
Then:
5 Min. of Shoulder Mobility
SKILL:
3 x 3 Weighted Ring Dips
*Go as heavy as possible
LIFT:
Dead Lift
2 @ 85%
4 x 3 @ 70%
WOD:
“Mustang, this is Voodoo 3. Remaining MiGs are bugging out.”
“MERLIN”
40 Power Snatch (115/75) (95/65) (75/55) (65/45)
40 T2B
40 Lateral Burpees
40 Push Press
40 OH Walking Lunges (45/25) (25/15) (15/10) (10/5)
POST WOD:
Shoulder Mobility
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