Warm-up
With general class
WOD
“Hope”
Three rounds of:
Burpees
Power Snatches (75,55)
Box jumps (24,20)
Thrusters (75,55)
Chest to bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
Post-WOD Strength
Push-Press
3-3-3-3
-Between sets complete 3 strict muscle-ups. If it is too easy add a weight vest or a medball between the feets. If it is too difficult, try a strict negative where you slowly lower to the bottom of the dip and lower the body with the false grip