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Wednesday, October 23rd

Updated: Oct 22, 2019

๐™๐™€๐™ˆ๐™„๐™‰๐˜ฟ๐™€๐™: Please register for class using our app ๐Ÿ‘‰๐Ÿฝ


4 Sets:

6 Weighted Ring Dips/Regular Dips/Progressions As Needed

6 Strict Ring Rows


4 Sets:

3-5 Unbroken Ring Muscle Ups


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


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


3 Rope Climbs/9 Rope Climb Progressions

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