Thursday, March 16

Static Core

2 rds :30 on :15 off Plank Left Plank Right Plank Table Top

Muscle-ups (12 Min Practice)

Ring Muscle up practice **If unable to perform ring muscle up, try and get your first! Also work ring muscle up progressions, Strict Ring pullups, or Strict Pullups

Bench Press (4 x 3)

- Warmup to 75% for your first set of 3 -Increase weight each set

Metcon (AMRAP - Reps)

Partner WOD Teams of 2 or 3 25 min AMRAP 100 DU 90 Push-ups 80 Calorie row 70 Wall Balls(20/14) 4 Rope Climbs 60 DB Snatches(50/35) - Alternate hands every rep 50 Pull-ups 40 Slam Balls(20/10) 30 Dips 4 Wall Climbs *Partners switch as needed 1 Rd=526 reps (Rx), 626 reps(Sc)