WOD for Wednesday, April 23, 2014
WODs at 6, 7, 8:30, & 11:45 am and 4, 5:15, & 6:30 pm
- Beginning Sunday, May 4, a session will be held Sundays at 8:30 am.
- Beginning Monday, May 5, a 6-week TRIAL session will be weekdays (except Thursday) from 9:30 to 10:30 am.
- Summer Boot Camps begin Monday, May 12. Sessions will be offered Monday and Wednesday from 6:30 to 7:15 pm and Tuesday and Thursday from 6 to 6:45 and 7 to 7:45 am. Class size is limited, so register soon!
Muscle up progressions
EMOTM for 10 minutes
Complete 3, 4, or 5 muscle ups
4 Tabatas (16 minutes total)
Box jumps (24/20) and goblet squats (52/35)
Sumo dead-lift high pulls (95/63) and goblet squats
SDHP and shoulder to overhead (95/63)
Box jumps and S2O
Note that there is no rest between 4-min rounds.
You may press, push press, or power jerk for shoulder to overhead.
Ensure proper form and execution for all reps.
Score = total number of reps.