08 Jul FRIDAY, JULY 9TH

SKILL:

Ring muscle up drills

-Ring support holds/ neg

-Ring drops

-Transitions

-Swings

WOD:

EMOM 25

-Max reps Ring MU/ Ring Rows

-8-20 GHD sit-ups

-Max rep DU

-1 Sled rope pull + push 50ft each way (90/45#)

-Rest

PEEK into the WEEK…

Saturday- Beyondthewhiteboard.com “Grace” Challenge! Check out details HERE! + Potluck- bring food/drink to share!

Sunday- Jerks

Monday- Snatch pull/ power snatch WOD