Wednesday, May 23rd

Congratulations on your first bar muscle up, Judo!  Hard work pays off.  Keep it up!

Warmup: Slow 8 Minute AMRAP

12 Wall Balls

8 Box Jumps

4 Wall Walks

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Super Set - 4 Rounds not for time

A - Front Squats x 8

B - Barbell Hip Thrusts x 8

C - KB Front Rack Lunge x 12 steps

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WOD: For Time

1000 meter row then,

3 Rounds of:

400 Meter Run

21 Deadlifts 185/115#

12 Pullups