Tuesday

CLASS PROGRAM

-ring muscle up warm up

WOD first. 

A.) 15 min cap

for time :

15-12-9

shoulder 2 overhead 155/105

Ring muscle ups

INT: 135/95, 9-6-3 Ring muscle up

Scaled: 115/75, bar muscle up

Mod: 95/65, chest 2 bar pullups

B.) Strict Press

 -heavy set of 10 (75-80%)

——————— 

C.) strength  

push jerk + split jerk (2+1)

-work up to heavy

5 rounds - ascending in weight, heavy

5 Pause Bench Press

5 weighted chin ups

5 rounds - ascending in weight, heavy

7 weighted dips

7 DB row (each side) 

D.) 4 rounds - for effort

150m Overhead carry 35/25 (x2) 

200m sand bag carry 80/60