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 make 20 unbroken doable yet challenging.
After each set 30 double unders or 10 double under 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