Part A Warm Up
Coaches Choice
Part B
AMRAP In 20 Minutes Of:
3 Man Makers
5 No Push-up Burpee Box Jumps
7 V-ups
10 Single Arm KB Hang Squat Clean (35/20)
Part C
3 Sets
Weighted Plank x60 sec
rest 1 min
Side Push-up Hold x30 sec Ea. side
rest 2 min
10am Comp Class
Warm-Up:
500m Row
Then:
Partner Plank/Core Work
Muscle-Up Skill Work:
4 Sets
3 Weighted Strict Dip @ 85% of 1RM
10 Hollow Rocks w/ 2.5-5 lb plate in hands
Rest 2 Minutes
3 Weighted Strict Pull-Up @85% of 1RM
10 Gymnastic Kips w/Feet Together
Rest 2 Minutes
WOD:
12 Minute AMRAP
6 Dumbbell Thrusters (50/35)
9 Chest-To-Bar Pull Ups
12 Games Standard Box Jumps
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