WOD

A. OHS (from ground) – Work to challenging triple
*Squat snatch first rep counts as OHS rep

B. For Time (22 min cap):

60 KBS (53/35)
30 Burpees (jump onto plate)
30 Pull-ups (ADV 15 Bar Muscle-ups)
30 Burpees (jump onto plate)
30 Pull-ups (ADV 15 Bar Muscle-ups)
30 Burpees (jump onto plate)
60 OHS (95/65)

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STRONG PROGRAM

A. Pull-ups – 5 x 5
***Two progressive sets then 5×5 at the same weight
***Increase weight following week when you make all 5×5 with same load

B. Alternate Movements x 4 sets each:
***Increase weight following week when all four sets are in the 8-12 rep range
(with the same weight for all sets)

Dips OR Push-ups x 8-12 reps
Rest 1-2 min
Rear-Foot Elevated Split Squats x 8-12 reps per leg
Rest 1-2 min

C. 4 Rounds:

10 Ring Rows
10 Front Squats
10 TTB (scale as Hanging Leg Raises)
10 Wall-Balls

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1019 Garnet Ave
San Diego, CA 92109

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