Wednesday 7/10

WARM UP

5:00 hand tag

3 rounds:

5 ring swings

10 good mornings

5 ring turnovers

SKILL

Pegboard practice

3 attempts

WORKOUT OF THE DAY

“Man in Black”
For time:

100 ring muscle ups

1000 walking lunges

RX: Teams of 4

Lv2: Teams of 2

*One set of rings per team. Only one teammate may be lunging at any given time. Scale RMU to jumping muscle ups. 30:00 time cap.

ANYWHEREX

SKILL

Double unders

10:00 practice

WORKOUT

10 rounds for time:

100 single unders

10 calorie bike

10 push ups

BARBELL CLUB

3 rounds barbell warm up

A) Build to 3RM snatch

*must be performed within :30

B) EMOTM 10:00

5 snatch grip push press

C) OH squat

5 x 3

D) Snatch pull

5 x 3