31 Aug 2020
Weightlifting
Front Squat (1 rep EMOMx10 (75%) )
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
30 DU
7 HPS (75/55)
4 Pull-ups
4 Ring Dips
30 DU
7 HPS (75/55)
4 Pull-ups
4 Ring Dips
RX+ (95/65) and 5 MU
Class Clock
Metcon
0-10 WU
10-14 ST Demo/Prep
14-24 Strength
24-28 WOD Demo/Prep
28-43 WOD
43-55 Stretch and Clean up
10-14 ST Demo/Prep
14-24 Strength
24-28 WOD Demo/Prep
28-43 WOD
43-55 Stretch and Clean up
PU = ring rows, toe assist pullups
RD = banded, seated ring dips, box or bench dips
DU = Pogos, use the wiffle balls, single + single + du attempt