3.29.2024 DECADE DONE

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Dryland Swiming.

WARM-UP:
Jog the Box 4 min. w/footwork
2 Rounds of Cindy
Dynamic Stretch

STRENGTH:
Deficit Deadlift / Ring Swings
(10+4)3
Complete at least 1 set at 40% of Deadlift 1RM

WOD: DECADE DONE

For Time:

10 Rounds
3 Clean & Jerk 135/95
3 Ring Muscle-ups
Time Cap 10 min.

Substitute the Ring Muscle-ups with 6 reps of your best pull-up movement.

ICING:
KOT – Reverse Nordic 20 Reps.

Tomorrow,  Coach Ashley is hosting an Open Gym from 9 to 11 am.  There will be a planned workout that you can participate in or you can do your own thing.  If you want to participate in the organized workout we ask that you arrive no later than 9:30.