Happy Birthday Crystal D !! (Saturday )

Happy Birthday Crystal D !! (Saturday )

Warm Up and Mobility

Oly
OTM 6 Clean and Jerk Complex
First 3 Minutes
2 x High Hang Power Clean + 1 Jerk
Last 3 Minutes
2 x High Hang Clean + 1 Jerk

 

Gymnastics / Skill
3 RNFT
3 – 6 Strict HSPU’S or Hold
5 – 10 Wall Squats
Open Prep

EMOM 8
4- 12 x HSPU’s (Even)
3- 6 x Bar Muscle Ups (Odd)

Repeat WOD

“Trouble Maker”
50-40-30-20-10 of
Double Unders
Ab Mat Sit Ups
After each Round Complete 6 x Front Squats 135/95
 
Compare scores here
 
Open Make Ups
Ok gang, let us know if anyone needs to make up this weeks open workout. You have Open Gym on Sunday or contact us asap if you need to do it outside of that. If you haven’t posted your scores yet to be verified please do. Bring on 15.3 !!!!