WOD: Thursday, June 21st, 2018

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Warm-up: Group Dynamic

  • Group Jog – Down and back x3
  • Frankenstein Walks – Down and back
  • Lunge and Reach – down only
  • Tempo Push ups – 10 SLOW Reps


Pre-Game: 9 Minute Emom

  • Calorie Row/Bike/Runner (9/7)
  • 5 Sumo Deadlift High Pulls (ascending weights)
  • :20s Plank

 

Workout:  “Chipper” For Time

  • 100-80-60-40-20 Double Unders
  • 25-20-15-10-5 Sumo Deadlift High Pulls (95/65)
  • 10-8-6-4-2 Toes to Bar

 

Skill: Muscle Ups

  • Use this time to work on ring/bar muscle ups

 

Core: 5 Rounds

  • 20 Reach the Ceilings
  • 20 Kick the Ceilings