Tuesday October 3rd

FIT

SKILL
15:00 Skill Session
Toes to Bar
Ring Muscle Ups (Transitions and Dips on High Rings)

WOD
Buy-In:
D - 30 / F - 40 / P - 50
Burpee Box Jump Overs
Then…
21 Pull ups
15 Thrusters
9 D Ball over Shoulder
15 Thrusters
21 Pull ups
9 D Ball over Shoulder

D - Choose weight and challening progression for pull ups
F - 115/75, 100/70
P - C2B / 135/95, 150/100

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BURN

SWEAT STEADY
AMRAP 30:00
7 Calorie Bike or Ski
5 DB Bench Press
5 Strict Pull Ups or 10 Ring Rows
10 Renegade Rows
5 DB Front Squats
10 Lunges