| a) WARM UP:
5 Minutes, for quality reps:
- 10 banded Overhead Squats
- 5 Inchworms
- 10 Situps
- 5 Shuttle Sprints @ 80%
|
| b) STRENGTH/SKILL:
3 Sets:
(10 mins) |
c) Specific Warm Up and WOD Prep:
- 5 calories on the rower
- 3-5 burpees
- 2 Curtis Ps with Empty Bar – 1 with working weight
FOR TIME
- 60 Calories on the Rower
- 40 Burpees
- 20 Curtis P
- 40 Burpees
- 60 Calories on the Rower
**(Curtis P = 1 Power Clean + 1 lunge per leg + 1 Push Press)
(Perf: 75/55
Rx: 115/80
Rx+: 155/115) |
| d) Extra:
3-5 Sets:
- 1 Strict Muscle up into 2 Kipping
- 1 Kipping Chest to bar into 1 Bar muscle Up
|
