NO CHRISTINE GIRARD TONIGHT,

BACK NEXT TUESDAY……..

WARM UP 2x

• 200 m run
• 50ps single leg skips / 25 ps
• 5 Goublet squats into 10 side to side lunges
• 20 sec strict ring holds
• db light weights do Biceps, Tricep, medial and read deltoid lifts

Skill and Strenght

• 3 rm ps turkish get ups, look in your books for your rm
• Box steps up AHAP Bar in back rack position 4×4

EMOM for 12 mintues:

Minute 1 – 1-3 Strict Muscle-Ups OR 1-3 Kipping Muscle-Ups OR 1-3 Skin The Cats/ HANG KNEES UP Minute 2 – Handstand Walk x 15-20 Meters OR holds on wall with shoulder taps Minute 3 – Unbroken Double-Unders x 50 reps OR 100 UB single skips

2ND WOD

In 10 minutes build to today’s 1-RM Box Squat Followed by… Three sets of: Tempo Back Squat x 3 reps @ 4c. down 2c. hold 1c. up Rest as needed Perform the Tempo Back Squats @ 75% of today Box Squat

FUN FUN FUN