Wednesday 7-11-18

WARM UP 3

200 m run

10 Airsquats

10x RingMU transitions

10x Cossacksquats

5x Manmakers

20-30 sec stretch 

Choose stretch

Shoulder

Wrist

Front rack 

Strength 

Front Squat

1,1,1

*Up to a heavy single for the day! Try and get 3 good heavy singles for the day as close as you can to your best!

WOD

6 Rounds (1:1 alt w/partner Work:Rest)

5 Power Cleans (225/155 Elite)(185/125 RX)

5 Bar Muscle Ups 

*Alternate rounds with a partner, you go, I go, back and forth for 6 rounds EACH partner! 

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