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Happy Birthday to Bill G!!
Warm Up and Mobility
Gymnastics/Skill
7-10 Minutes of
Alternating between
Pulls
– Rope Climbs
– T2B
– Pull-up/C2B
– Muscle Ups (Ring & Bar)
– Butterfly
Box Jump Practice
– Rebounding
– Height
– Overs
Strength/Skill
3 RNFT
1-3 Strict Ring Muscle Ups, try to pause in each positions
3 x Seated Box Jumps
Oly
3 x 1
Squat Clean Thruster
“Gambler”
AMRAP 14
2 x Ring Muscle Ups
4 x Thrusters 135/95
8 x Box Jump Overs 30/24
Worked up to a Squat clean thruster of 105#
WOD: 8+8 (75#, MU transitions)