Wednesday, September 22

Pisgah Kids: 3:45pm

Skill: -

Strength:

Gymnastics Strength (15 of 20)

Pull-Up:

Ring Lat Pressdowns 3x6-8

Pause Ring Rows 5x5

Scap Pull-Ups 4x10

Muscle-Up:

Banded Seated Ring Muscle-Ups 3x10

Bottom of Push-Up Hold: Accumulate :90

Strict Ring Dips 3x5

WOD:

In 5 mins, for max reps of:

18 Power Cleans, 95/65 Rx+: 135/95 lbs

15 Front Squats, 95/65 Rx+: 135/95 lbs

12 Push Jerks, 95/65 Rx+: 135/95 lbs

9 Power Snatches, 95/65 Rx+: 135/95 lbs

max reps in remaining time Thrusters, 95/65 Rx+: 135/95 lbs

Mobility:

Lying pec

Puppy dog