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Today is Tuesday!!

9
Sep

Today is Tuesday!!

Happy B-Day Joanna!!

Happy B-Day Joanna!!

 

Happy Birthday Jack!

Happy Birthday Jack!

SKILL

 

3 Rounds of

 

30-40 Double Unders or :60 sec practice

10-12 CTB Pull Ups or Kippin Practice

:30-:40 sec L-Sit Hold (cumulative)

 

(12 min cap)

 

STRENGTH

 

Back Squats

 

Take 10 min to build to 75% of your most recent 1-RM

 

then..

 

5-5-5-5 @ 75%

Perform 8 -10 Partnered Glute and Ham Raises

 

(20 min cap)

 

WOD

 

“Max This S^%* Out for 12 min”

 

1 min  of Max Clusters 95/65

1 min of Deficit Burpees (45/25)

 

2 min  of Max Clusters 95/65

2 min of Deficit Burpees (45/25)

 

3 min  of Max Clusters 95/65

3 min of Deficit Burpees (45/25)

 

**Score is total Burpees + Clusters (1 big number)