Tuesday

Ross geared up for a Month in Nova Scotia.  Are you planning any adventures? near or far?

Warm-up
pvc mobility work

Skill
Push Press

3-3-3-3-3-3-3 Ascending for vets
Push Press practice for Freshies

WOD RX
As many rounds as possible in 8 minutes of:

4 Muscle-ups
8 Front Squats 135/85 lbs

MOD
As many rounds as possible in 8 minutes of:

4 banded Muscle-ups transitions or 8 pull-ups & 8 dips
8 Front Squats 95/65#

Freshies
As many rounds as possible in 8 minutes of:

6 Pull-ups
6 Paralette dips
8 Front Squats

Challenge
1000 m row.

Cooldown
your goat 30 reps or your mobility goat

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