Monday’s WOD June 8th

Warm-up:

400 M Run

-then-

Mobility – Grab a Roller

Strength:

a)Bench Press sets of 4-6-8-10

b)4×10 Ring Dips

*Fifteen minutes. Trainers set a clock to keep on schedule.

 

Conditioning:

* Must be able to RX 2 or more movements to move to next CAT. Cannot move to CAT TWO or ONE if you cannot RX all of the movements in THREE and FOUR . We would rather see lighter weight and more intensity. Work on those skills if you want to move up! Trainer will scale CAT FOUR further is necessary.

CAT ONE RX PLUS

For Time:

40 Double Unders

20 Row/Bike (calories)s

5 Clusters, 155/110#

30 Double Unders

15 Row/Bike (calories)s

5 Clusters

20 Double Unders

10 Row/Bike (calories)s

5 Clusters

10 Double Unders

5 Row/Bike (calories)s

5 Clusters

CAT TWO RX

5 Clusters, 135/95#

CAT THREE

5 Thrusters, 115/75#

Doubles/Singles

CAT FOUR

5 Wallballs 20/14#

90/60/30 Singles