Monday, August 30, 2021

083021 WOD

A) Warmup 

Coaches Choice

B) Movement Prep 

Take 5-7 Minutes to build to your working weight Squat clean Thruster

Followed By Muscle-Up Overview / Prep 

Perform Three Sets on Rings or Bar 

5 Kip Swings 

3 Pull-Ups

3 Dips 

C) Metcon 

20 Minute AMRAP 

400m Run

6/4 Ring Muscle-Ups (sub 6/4 strict pull-ups + 6/4 dips)

400m Run

6 Squat Clean Thrusters @135/95