Pre WOD Fun
In a 1:30 Window:
9 Power Cleans 85/115 M-65/95
9 Front Squats 85/115 M-65/95
9 Push Jerks 85/115 M-65/95
Time Remaining: Max Ring Muscle-ups
Rest :30 Seconds
In a 1:30 Window:
7 Power Cleans 95/135 M-85/115
7 Front Squats 95/135 M-85/115
7 Push Jerks 95/135 M-85/115
Time Remaining: Max Ring Muscle-up
Rest :30 Seconds
In a 1:30 Window:
5 Power Cleans 105/155 M- 95/135
5 Front Squats 105/155 M- 95/135
5 Push Jerks 105/155 M- 95/135
Time Remaining: Max Ring Muscle-up
Rest :30 Seconds
In a 1:30 Window:
3 Power Cleans 135/185 M 115/155
3 Front Squats 135/185 M 115/155
3 Push Jerks 135/185 M 115/155
Time Remaining: Max Ring Muscle-up
scaling for Ring Muscle ups- Transition, Ring Dips, Bar Dips, box Dips, Push Ups
THEN: WOD
3 Rounds:
400 Meter Run
12 Burpee Box Jumps 2o/24
15 Thrusters 65/95 M55/85
