7 August 2018

SKILL:

LEVEL 1:
EMOM 10mins
M1:  1 Front Squat (Building)
M2: :20sec Ring Support Hold OR 2-4 Banded Muscle Up Transition

LEVEL 2
10 Minutes to find a Heavy Front Squat for the Day

 

WOD:

LEVEL 1:
EMOM: 16 Minutes
Min 1: 10 Burpees to Target
Min 2: Max Ring Rows (feet elevated)
Min 3: 8 Front Squats @ 55%
Min 4 :20 Second Hollow Rocks

LEVEL 1+:
EMOM: 16 Minutes
Min 1: 12 burpees to target
Min 2: 5/3 Bar Muscle Ups (S: Max Pull Ups )
Min 3: 9 Front Squats @ 55%
Min 4: 5/3 Bar Muscle Ups (S: Max Pull Ups)

LEVEL 2:
EMOM: 16 Minutes
Min 1: 15 burpees to target
Min 2: 5/3 Muscle Ups (S: 4/2)
Min 3: 10 Front Squats @ 55%
Min 4: 5/3 Muscle Ups (S: 4/2)

 

CORE/RECOVERY: 

Coach led stretching and recovery