Friday, August 7

Warm-up

Hang out at the bottom of the squat for 1 minute

10 air squats

10 Burpees

10 push-ups

10 kipping pull-ups

10 chest to bar pull-ups

10 abmat sit-ups

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

 

Lift:

Clean 3×70%, 3×80%, 3×90% + reps

 

WOD

Angie

For time:

100 pull-ups

100 push-ups

100 sit-ups

100 Squats

L1- 1/2 reps

L2- Rx’d

L3-20 lb weight vest

 

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