Warm Up
10 l pull ups
10 strict ring dips
Run a loop
10 strict l pull ups
10 strict ring dips
warm up the thruster and the push press up to your working weight.
Strength
Push Press – 5 sets of 5
Sets should be straight and barbell must be taken from the floor. Rest as necessary between sets.
WOD – be ready to jump in with general class for the start of the WOD
1 Mile Run
8 Muscle-ups
25 Thrusters (95,65)
Rest 3 Minute
800m Run
7 Muscle-ups
20 Thrusters (115,75)
Rest 2 Minute
400m Run
6 Muscle-ups
15 Thrusters (135,95)
Regional – 5-4-3 Muscle-ups
Open – 3-2-1 Muscle Ups or scale with banded bar muups