WOD
PART 1: BACK SQUAT
Build to Heavy Set of 10
Back Squats
*Score = Heaviest Load
PART 2: “SHOT CLOCK”
AMRAP 12:
1 Ring Muscle-up
15 Wall Balls (20/14)
2 Ring Muscle-ups
15 Wall Balls (20/14)
3 Ring Muscle-ups
15 Wall Balls (20/14)
…
[Add 1 Ring Muscle-up Each Round]
*Score = Rounds + Reps
*If you complete the round of 7 Ring Muscle-ups + 15 Wall Balls and gets 5 Ring Muscle-ups in the round of 8. . . your score would be 7 + 5
MOBILITY
1:00 Lying Chest Opener Stretch
AFTER CLASS
Wall Walk Practice
5 Sets For Max Quality Reps:
1 Minute On
1 Minute Off
