The PR’s on your Power Cleans were inspiring. Now we will start a new strength cycle. I will continue to vary the work, focusing on strength and speed across the board. But we will spend the next six weeks on a front squat/push press cycle. We will start this on Tuesday!
Today we will work a goat that a few people have here at the gym. Remember if you are no where near a MU, we will have plenty of progressions for you to do. If you are close, please spend time working the turnover on the low rings.
Today’s WOD is long, it favors someone who is better at endurance, if that is your weakness then please do not miss today. No one gets better at running by avoiding it.
Skill WOD
Spend 10 min working on Muscle ups
**If you already have MU’s then take sometime to work on your technique and stringing them together**
Record your best set of UnBroken muscle ups if you have them. Will anyone get over 10?
WOD
30 KB Swings (53/35)
30 Push ups
800 M Run
3 Rounds
25 min cap
Alan getting after his thrusters!