Monday July 26, 2021

Warm Up

4 rounds
25 jumping jacks
15 squats
5 hanging shrugs

1 min squat stretch + 20 pass through

Strength

Strict ring rows
5 sets of 20.

Adjust feet through to makeย 20 unbroken doable yet challenging.

After each set 30 doubleย unders or 10 double underย attempts.

Open workout 11.4*

60 Bar Facing Burpees
30 OH Squats 135/95
10 Chest to Bar Pull-ups

12 min AMRAP

This workout was a 10 min AMRAP in 2011 but we are adding 2 more min to see if we can get more athletes further into the overhead squats and beyond. OHS were 120/90

T1: pullups or ring rows and lighten the bar if need be
T2: as written
T3: ring muscle up

Sunday, July 25th, 2021 at 10:37 pm / WODS