Schedule Update
Thursday July 5th – Normal Schedule. No Intro Class.
Warm-up
Partner Up!
P1- 250m Row
P2- Ring Support (ADV: L-Sit)
Switch
P1- 250m Row
P2- Pull to Stands
Switch
P1- 250m Row
P2- Front Squats
Switch
Hit some chest mobility, then break into groups to go over skills
Mobility
Chest
Skill
Ring Dip
Muscle-up
Rope Climb
WOD
20 Minute AMRAP
2000m Row or Ski
In the remaining time:
AMRAP
1 Rope Climb
5 Shoulder to Overhead (135,95)
7 Front Squats
9 Ring Dips
Level 2- 115,75
Level 1- 95,45
ADV – 3/2 Muscle-ups for Dips; 165/115