Skill
Strict pull up work
3 Rope Climbs
Muscle up transition - Box
WOD
16 min AMRAP OF:
4 jumping Lunges
Ascending Bear Complex
1’s, 2’s, 3’s, 4’s…
Ascending Bear Complexes (65/95)
At 4 mins, 8 mins, 12 mins RUN 1 Lap
Mins 16-17 Max Push ups
THIS IS IT: true drainer. Muscles will fatigue, use run for help w/ recovery. We will be Increasing the bear every round, it will be hard going on broken wire up the 50 try to hang onto the bar
WOD Progressive Power!! 15. Power Cleans (65/95) 15 Tri cep Pushups 15. Power Cleans (75/115) 15 Regular Push ups 15. Power Cleans (95/115) 15 Hand Stand Pushups 15. Power Cleans (115/155) 15 Ring Pus
The fittest experience online qualifier workout 24.2: For time: 50 Double unders 5 Wall Balls 3 wall walks 40 Dubs 10 Wall Balls 3 Wall Walks 30 Dubs 15 Wall Balls 3 Wall walks 20 Dubs 20 wall balls 3
HAPPY BDAY LAUREN 9/28/84 age 39 Skill 2 Rounds of :90 Assault Bike :90 Rower :90 Skier/jumprope/Run Birthday WOD 39 Ball Slams 39 Tire Flips 39 Devil Dogs (35/53) 39 Sit ups w/ a plate (25/35/45) n