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Warm-up
Row 1000m,
10 Alternating deep lunges,
10 Alternating pigeons,
10 Fire hydrants,
10 Thoracic bridge
Strength
20 rep power clean TnG, rest 6 min x2
WOD
3 Sets:
Row 300m@90%,
Rest 30s
200m@95%,
Rest 30s
100m@100%
Rest 4 min

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September 29, 2023

Skill: Ring muscle-ups EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10

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