04 Jan WOD- Thursday, Jan 5

Announcement!- 6 week Team Paleo Challenge starts Jan 21st. Schedule your Body Composition test here with Fitness Wave NorCal. Hurry! Spaces will fill up! See more details about the Paleo Challenge HERE.

Skill:

10 min-Ring MU drills
-Hip to rings
-Ring support/drops
-Transitions (banded/unbanded)

Scaled: 10 min AMRAP for quality
-5 Ring rows @ hard
-10 GHD sit-ups
-Max Ring support hold

Then,
30 on/30 sec rest- 5 sets
Max Ring Muscle Ups
scaled: ring dips

WOD:

“HBD Lina 27″
3 rds for time
9 Burpee BJ overs 24/20”
9 C2B pull-ups
9 Thrusters

Lv1: 65/45
Lv2: 75/55
Lv3: 95/65

Finisher:

Assault Bike
20 sec all-out sprint for max cal/1:40 rest- 4 rds

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