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Monday 03282022

Warmup

10 min

Every 2 min x8min BACK SQUATS

1x8@62

1x8 @67

1x6@76

1x6@81

Every 2 x 8 min

FRONT SQUATS

1x5@60

1x5@70

1x5@75

1x5@ 80


ACCESSORIES x3

8 ring dips 1 sec @top

15 bar bicep curls

10 vups


WOD

Row

800 m

Rest :30

300 m

Rest 1:00

800m

Rest :30

200 m

Rest :30

200 m

Rest 1:00

800 m

Rest :30

150 row


“QUALIFIER‘S ONLY “


Power Snatch


Build to Heavy Set of 5

Then...

1x5 @ 90% of Heavy 5

1x5 @ 80% of Heavy 5


Ring Muscle-ups


AMRAP 5:

3 Unbroken Ring Muscle-ups


"Napalm"


2 Rounds For Time:

10 Bar Muscle-ups

20 Bar-Facing Burpees

30 Deadlifts 225 / 155 lb

40 Wallballs 30 / 20 lb to 10/9ft.

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