WODs

190411

A. In 15 mins, find heavy complex of:
2 Cleans + Jerk

B. For Time:
800m Run
20 Thrusters (95/65#)
400m Run
15 Thrusters
200m Run
10 Thrusters

C. 5 Rounds for Quality:
:30s on/:30s off
Medicine Ball Russian Twist

WODs

190410

A. In 15 mins:
Muscle Up Skill Progression

B. For Time, 5 min time cap:
30 Muscle Ups

Scale options:
30 C2B Pull Ups
30 Pull Ups
30 Ring Rows (Low, Mid, High)
45 Banded Pull Ups
60 Jumping Pull Ups

C. Remaining class time:
Run/Bike/Row at conversational pace