Strength WOD
Back Squat 5/5/5/5/5/5
(same weight all the way across)
(When you rack the bar after a set of five and think “wow that was heavy” that is your first set of five)
WOD
21-15-9
Ring Dips
Burpees
KB Swings (70/53)
-For Time-
Fred setting up for a clean!
Competitors WOD
We will meet at 5:30 pm today, but we will alter the WOD. We might do this at times in order to get it in on the hour and reflect movements and spacing issues that we might have at the gym. It is much better if we meet as a group so if you can make the 5:30 pm class please do!
3 RM OHS (15 min)
Back Squat 5/5/5/5/5/5/5 (20 min)
500 M Row
400 M Run
20 Muscle ups
Rest 2 min
500 M Row
400 M Run
20 Strict Deficit HSPU
For Time
15 min CAP
MU Sub = chest to bar pull ups
HSP sub= kipping hspu