Triple Extension, way to go Tiff !!!
Warm-up:
2 Rounds of 10 Each w/barbell
Deadlift
Hang Clean
Front Squat
Push Press
Strength:
Thruster / Strict Pull-ups
3+3 Reps EMOM for 4 min.
2+3 Reps EMOM for 4 min.
WOD: CAT V
For time:
45 Thrusters 95/65
45 Pull-ups / Ring Rows
45 Cal Bike
45 Push-ups
45 T2B / T2R / Roll-ups
Partition reps as you wish.
Wipe off the bike after you use it.
Icing:
6 Muscle-ups Bar or Ring
Be sure to sign-up for “MURPH” on the whiteboard in the front room. We need a headcount in order to prepare food. We will announce the heat times next week after we see what the numbers look like. Don’t feel like you have to do it alone. Pair up with someone and have some fun. This is always a great event.