Friday, May 15

Warm-up

Row 400

Hang out at the bottom of the squat for 1 minute

10 air squats

10 Wall ball

5 Dumbbell thrusters with light DBs

5 Dumbbell thrusters with medium DBs

5 Dumbbell Thrusters with very heavy DBs

10 Wall Ball

10 kipping pull-ups

10 chest to bar pull-ups

Muscle-up practice – practice transition with low rings, hips to bar, feet on a box and transition through to support, etc

 

Oly Lift technique and Wendler

Push press – Empty bar x 3 reps, 75%x5, 85%x3, 95%x1+ reps

 

WOD

“Fran”

21-15-9 reps for time of:

Thrusters

Pull-ups

 

L1- choose weight and pull-up modification

L2-95/65lbs, chin over bar pull-ups

L3-135lbs/95lbs, chest to bar pull-ups

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