Performance and Competition are in red
Strength: Make up a “Strength” you missed this week. Otherwise….
Three sets, not for time, of:
Tempo Muscle-Ups/Transitions x 4-7 reps
(Use bands, Jerk Blocks, Muscle Downs. Pause for 1 full second in the bottom of the dip, then pause for 2 full seconds at the top of the movement)
Alternating Pistols/Progressions (Band, Roll To Candle Stick) x 10 reps
(set your goal number and establish a good consistent rhythm to keep unbroken each set)
L-Sit x 30-45 seconds
(accumulate time if necessary)
WOD: 16 minute AMRAP
*In Teams of 2. Partner A/B alternate tasks. A does toes to bar, B does dumbbell snatch etc.
10 Toes To Bar
10 Alternating Dumb Bell/Kettle Bell Snatch (50/35#)
10 Double Unders
10 Hand Release Pushups