Thursday, January 21st
Congrat Katie on Getting a Strict Muscle Up! Keep up the amazing work girl
Warmup: Complete the following:
1 min row
1 min squat therapy
1 min row
1 min L-Sit holds
1 min row
1 min jump rope
1 min row
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Buy-in: 15 minutes Muscle Up Practice & Progressions
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Strength: Snatch 3x4, 4x3, 3x2, 5x1
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WOD: OTMx20 minutes of
ODD Minutes - 3 Power Snatches @ 75% of Max working weight
EVEN Minutes - 7 Toes to Bar
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Sellout: For Time
20 Thrusters 135/95#
10 Burpees
15 Shoulder to OH 135/95#
10 burpees
10 HSPU's
10 Burpees
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Endurance: Meet at ECC @ 6 am
10 Rounds For Time
5 Pullups
10 Box Jumps
15 Wall Balls
Run Around the Building