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30
Mar

160331 Thursday’s WOD

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Lifting: Every 2 min x 14 min

Even: 3 Hang Cleans (from power position – UB is the preference, but drops are acceptable) – begin
at 65% of 1RM Clean and add load with each set (Goal is to increase load from 21 March)


5rft (CAP 25min)

12 Wall Balls 20/14
21 Box Jump Overs 24/20
12 Wall Balls 20/14

Rest 90s between rounds


Skill: Muscle Up Practice/ Skill

False Grip Strengthening

3-5 sets of:
5-10 False Grip Pull Ups
Or
5-10 False Grip Ring Rows

3-5 sets of
5 Banded Muscle Ups or
1-5 False Grip Muscle Ups (Strict)

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