8 Minutes of Back/Hip/Shoulder/Wrist/Ankle Mobility

A- WU- 3 RNFT of: 5 Inch Worm/10 Hollow Rock/5-10 Ring Row

B- 8 Minutes WU- Squat Clean + Thruster to (135/95)/ Muscle Up + 10 Minutes Ascending Ladder of: 1 Muscle Up/1 Thruster (135/95)/2 Muscle Up/2 Thruster/ Continue in this fashion for 10 Minutes or 8 Minutes WU- Squat Clean + Thruster to (95/65)/ Ring Row + 10 Minutes Ascending Ladder of: 1 Ring Row/1 Thruster (95/65)/2 Ring Row/2 Thruster/ Continue in this fashion for 10 Minutes

C- Deadlift- 15 Minutes To A Heavy Triple + 3@95/90%   -20 Minute Cap

Post your scores to the Whiteboard.

2 replies
  1. Coach
    Coach says:

    Guys, please be sure to register for class tomorrow and cancel your reservation if you aren’t going to make it.

    Its cold out there.

    Reply

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