May 24, 2019

 

a) WARM UP:

** do 7 way hips prior to class

  • 20 pause mountain climbers
  • Monster walk
    • 1 length forward
    • backwards
    • Left side
    • Right side
  • 10 elbow rotations
  • 10 front squats
  • 2 minutes wall splits
b) STRENGTH:

  • 20 minutes to Establish 1 RM Front Squat
c) WOD:

3 rounds for time

  • 8/6 Ring Muscle Ups (P: 10 dips)
  • 400 Meter run
  • 8 Thrusters (Rx: 135/95, Rx+: 155/105)
  • 400 meter run
Posted in WOD