Friday, Aug 28

Warm-up

Tabata row

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

 

Lift:

Thruster 5×65%, 5×75%, 5×85% + reps

 

WOD

Three rounds for time of:

Row 500m

5 muscle-ups

10 Overhead Squats

 

L1- choose weight/muscle-up mod

L2- 95/65 Bar muscle-ups

L3- 135/95 Strict Ring muscle-ups

 

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