Saturday Jan 15

Superset 4x

Front Squat OR Overhead Squat

Dumbbell Bench Press x 8-12

Banded Pull Aparts x 15

3 rounds:

W/ A Partner OR Individual

30 Hang Single DB Power Snatches (RX: 50/35) (Adv: Squat Snatch)

40 Toes to Bar

50 Cal Bike

*Split reps any way

OPTIONAL ADDITIONAL WORK:

A) Muscle Up Conditioning: Athlete Choice

Pyramid for Time (bar muscle up OR Ring Muscle Up

1 – 2 – 3 – 4 – 5 – 4 – 3 – 2 – 1

B) 20 – 15 – 10

Front Rack Walking Lunge (95/65)

GHDSU

C) Stretch 20:00

 

 

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD