๐๐๐๐๐๐ฟ๐๐: Please register for class using our app ๐๐ฝ https://get.mndbdy.ly/0zUqt12IR0
STRENGTH:
4 Sets:
6 Weighted Ring Dips/Regular Dips/Progressions As Needed
6 Strict Ring Rows
Or
4 Sets:
3-5 Unbroken Ring Muscle Ups
WOD:
For Time:
1,000 Meter Row
Directly into:
30 DB Power Snatches, 15 Burpees
20 DB Power Snatches, 10 Burpees
10 DB Power Snatches, 5 Burpees
*DB Power Snatches do not need to be alternating.
Dumbbell - 50/35
SWEATFEST:
3 Rope Climbs/9 Rope Climb Progressions
5 Rounds of:
15 Shoulder - To - Overhead with Barbell or Dumbbells
15 Tall Box Jumps (Pick a height slightly taller than normal)
15 Overhead Walking Lunges
Then,
3 Rope Climbs/9 Rope Climb Progressions
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