Note: Mobility Certification this Saturday. Please choose an Experienced WOD to attend.
2 rounds of:
5/side Lateral Box Step ups
10 Squat Press Outs
A. Front Rack Barbell Box Step ups: Establish an 8-12 rep max/leg
Note: Box height should be slightly above your knee.
B. 8 minute EMOM: 1 Snatch (start at 70% of 1 RM)
C. Snatch Pulls 3×3 (100% of 1 RM Snatch)
D. Back Squat 3×2 (100% of 1 RM Clean)
E. 21-15-9 reps for time of:
Assault Bike Calories
Rest 5 minutes
3 rounds for time of:
30 second L-sit
10 Strict Ring Dips
Here’s what’s on tap for Wednesday’s Competition classes:
Specialty Class – your choice.