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Thursday July 7, 2016

Warm Up:
birthing pose on wall or banded super frog *Open up the hips
5 negative dips
5 rings to arm pits
10 goblet squats
partner stretch on rig

Strength: Back Squat
7x5 **Should be 5-10lbs heavier than your back squats on June 6th, 2016

Wod:
21-15-9
Muscle Ups
Front Squats (135/95)

Scaled:
Bar muscle ups or chest-bar-pull ups
Front Squats: (105/75)(95/65)(65/45)
 

Earlier Event: July 6
Wednesday July 6, 2016
Later Event: July 8
Friday July 8th, 2016