Part A Warm Up
Coaches Choice
Part B
7 Rounds For Time Of:
5 Plate Grounds To Overhead (45/25)
6 Single Arm Front Rack KB Lunges, R
6 Single Arm Front Rack KB Lunges, L
7 Ball Slams (30/20)
10 Push-ups
Part C
3 Sets
GHD Sit-up x15
rest 90 sec
Single Arm Farmers Carry + Overhead Walk x100ft ea. arm
rest 90 sec
COMP CLASS 10am
Warm-Up: 10 Minutes
500M Row or 20 AB Calories
Then:
2 Rounds
10 Jump Lunges
10 Sit-Ups
10 Superman
10 Push Ups
5 Strict Pull Ups
Muscle-Up Skill:
Turnover Drills
Muscle-Up Attempts
WOD:
Pacing Test
Round 1: Sprint
10 Push Press (105/75)
10 Pull-Ups
10 Hang Power Clean (105/75)
10 Burpees
Rest 5 Mins
Round 2: Every X Minutes on the Minute (X decided by time you finish your sprint round)
10 Push Press (105/75)
10 Pull-Ups
10 Hang Power Clean (105/75)
10 Burpees
Rest 5 Mins
Round 3: Every X Minutes on the Minute (X decided by time you finish your sprint round)
10 Push Press (105/75)
10 Pull-Ups
10 Hang Power Clean (105/75)
10 Burpees
