Workout of the Day

Thursday, Feb 7th


Skill:
5 x 10 ring dips

WOD:
3 rounds
21 deadlifts
7 bar muscle-ups


Unloaded:
21-18-15-12-9-6-3:
Ball slams
Burpee jump-over-the-ball
Overhead walking lunges with slam ball

Post-WOD:
Tabata ring hold, 10 sec on 20 sec off
Rest 2 minutes
Tabata ice skaters

Olympic Lifting:
Dip snatch - 70%x1x5
Power clean + power jerk - 70% x (1+1) x 5
Clean pull - 100%x2x3"