Tuesday


The girls finish!

Warmup
7 min of
7  Wallballs
7  Dips
7  Jumping Pull-ups
200 m run

Skill

Clean Practice

WOD RX
In 20 Minutes Complete:

1 Clean 200/140#
1 Muscle Up
2 Cleans
2 Muscle Ups
3 Cleans
3 Muscle Ups…
Continue to add 1 Clean and 1 Muscle Up each round for 20 Minutes

MOD
Adjust weight to 75% 1RM clean
1 Pull-up & 1 Ring Dip

Freshie WOD

In 20 Minutes Complete:

1 Deadlift
1 Dip
1 Pull-up
2  Deadlifts
2 Dips
2 Pull-ups
3  Deadlifts
3 Dips
3 Pull-ups

Continue to add 1 Deadlift 1 Dip and 1 Pull-up each round for 20 Minutes

Cooldown
Shoulder & Posterior Chain Stretches

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