11 Nov FRIDAY, NOVEMBER 12TH

Skill:

Bar Muscle Up/ Chest-to-bar pull-ups

-kip swing

-hip to bar

-jumping muscle up transitions

Warrior WOD 1

“Fitzgerald”

Rx (Level 3):

15 min AMRAP

2 Bar MU

21 DU

6 OHS (135/95)

Scaled (Level 2):

15 min AMRAP

2 Chest-to-bar pull-ups

21 Single Unders

6 OHS (95/65)

Level 1:

15 min AMRAP

2 Pull-ups (regular or assisted)

21 Single Unders

6 OHS (65/45)

We will be doing the 3 Warrior WODs (Virtual competition) over the course of Friday, Saturday and Sunday. Optional $20 registration goes to Veterans with PTSD. Register HERE

Saturday- “I got your 6” – Metcon with 30 min time cap

Sunday- 1 rep max Deadlift