Skill/Strength WOD
Box Squat 3/3/3/3/35
I’s, Y’s and T’s after each set
WOD
7 Front Squats
3 Ring Muscle ups
7 Rounds
Fitness: 95/65 (14 Front Squats) (5 Box Dips/5 Strict Pull ups)
Performance: 135/95 (5 Ring Dips/5 Strict Pull ups)
Open: 155/105 (3 Ring MUs)
**Throughout the Open Thursday, Friday, & Monday will run as follows**
THURSDAY: It will be a low impact day and usually a longer workout that will let allow people to be prepped for Friday. Be aware that we do not know the open workouts so the movements could be similar.
FRIDAY: The Open workout announced on Thursday night will be the programmed Class workout for Friday.
MONDAY: We will try to have the Monday workout have a similar time domain to the open workout. If you wish to repeat the open workout please be aware of the class and do your best to start when the class starts to avoid dropping weights when the coach is coaching.