09 Oct CrossFit – Wed, Oct 9

Potrero Hill, South Park – CrossFit

Ring Muscle Up Drills

-Ring drops/ ring supports

-Transitions/ low ring rows

-Swings

WOD (Time)

For time:

3 rounds

12 Dbl DB Overhead Lunges

5 Ring Muscle-ups/ Transitions

2 rounds

16 Dbl DB Front Rack Lunges

10 Ring Pull-ups/ Ring Rows

1 round

30 Farmer Carry Lunges

15 Ring Dips (high rings)/ low rings

Lv1: 25/15

Lv2: 35/20

Lv3: 50/35

Week Preview

Thurs- Strict HSPU/ Wendler Press

Fri- DU/T2B/ Snatch