WARM-UP: Jog the Box 4 Min. Or Run 400m. 3 Rounds of 5 Each w/Barbell Deadlift, Hang Clean, Front Squat, Push Press, OH Squat. Dynamic Stretch
Strength: OH Squat
10/40 8/50 (6/60)4
WOD: SURGE
5 min AMRAP
Buy-In: 200m Run
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)
Rest 5 min.
5 min AMRAP
Buy-In: 200m Run
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)
Rest 5 min.
5 min AMRAP
Buy-In: 200m Run
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)
Icing: Muscle-up Progressions.
Muscle-up May 1st’s
Congrats to Malena on her 1st Bar Muscle-up,
G-Man linked 3 Ring Muscle-ups,
Cal linked 2 Bar muscle-ups.