WOD Mon Jun 3

Warm-up

Front Rack Reverse Lunge
2 x 12 @ 52%

Strength

Back Squats performed every 2 min x 6 sets:

3 @ 79%
1 @ 89%
3 @ 82%
1 @ 92%
3 @ 85%
1 @ 95%

Work

For quality:

50-40-30-20-10 Abmat Sit-ups
10-8-6-4-2:
Strict CTB Pull-ups / Ring Rows
Strict Ring Dips / Push-ups

Perform 50 sit-ups, 10 pull-ups, 10 dips, then 40 sit-ups, 8 pull-ups…

CompTrain

Gymnastics + Snatch Complex:

Every 2 min x 7 sets:

4 Toes-to-bar / Straight-leg-raises
2 Bar Muscle-ups / 2 Strict pull-ups
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Build to heavy complex

Perform work portion of WOD then join class for lunges & squats