2018-08-14 Tuesday

2018-08-14 Tuesday
August 13, 2018 KCF_Admin

A) Group Stretch

B) Performance

10 min EMOM … 3 muscle ups
if not MU work on
-low ring transitions
-Dips from rings

WOD
20min AMRAP
(Partner WOD, split reps however they want)

10 Power Snatches
20 Wall Balls
30 Cal Bike
40 Box Jumps

RX: 105/75 20/14
RX+ 135/95 30/20

C) Fitness

10 min ALT EMOM
6 strict pull-ups (or ring rows)
6 ring dips(or box dips)

Fitness WOD
AMRAP 20….partner wod, split reps however
10 ALT DB Snatches (per person)
20 Wall Balls
30 Cal Bike
40 Step-ups (or Plate jumps)