Tuesday 8/23/16

A) Coaches Choice Warm-up

B) 3 Sets
Muscle-up x1-5
Hollow Rock Hold x15-20 sec
Single Arm Ring Super Mans x6 ea. arm

*Scale muscle-up to Seated Banded Muscle-up or False Grip Ring Row x15

C) 3 Sets, For Total Reps
90 Sec Max Cal Row
30 Sec Max Alt DB Snatch (55/35)
30 Sec Max Push-ups
rest 5 min

*Score total reps for all 3 sets combined.

Filed Under: WOD

Great job everyone keeping our facility safe. Just a few quick reminders:

Be sure to complete the COVID-19 online survery before you come to class.
If you feel even the slightest bit sick, please stay home. You can zoom a class or do some recovery work but please DO NOT chance anything.
We know it’s hard but try and keep your mask completely covering your nose and mouth at all times when you’re in the box. Remember, Gators and Masks with valves are not permitted.
If you have any questions or concerns about programming, the box, etc. please see a coach.