Tuesday, October 19th, 2021

Coach led warm up 

Banded mobility (from rig)

Pre WOD Core

Alt. Every :30 for 6 min of:

Plate hold dead bugs

Knee ups (from pull-up bar)

Super man ext.

WOD

3 rounds for time of:

20 front squats (185/125)(mod: 55-60% of 1RM fs)

7 bar muscle-ups (mod: jumping, C2B, reg, or ring pullup  + dip)

*FS comes from floor

(18min cap)

Post time to Wodify and whiteboard