Tuesday’s WOD May 19th

Warm-up(10 minutes before class):

Max Effort Double-Under

Mobility Foam Roller

 

Strength:

1a) 4X10 Front Squats – work to a heavy but not maximal set of 10 (75% of 5RM)

1b)  4X10 Ring Dips– if 10 reps UB are too easy add weight, rest 90 sec.

 

Conditioning:

Elite(Cat 1):

20 min AMRAP of:

400 M Mountain Run

(start at bay doors /up the front)

7 Muscle Ups

Advance (Cat 2):

7 Bar Muscle-ups

Intermediate (Cat 3):

7 Chest to Bar

Beginner (Cat 4):

7 Pull-ups