Strength
Back Squat – Work up to a heavy single (95%), then do 3 sets max reps @ 80%
Conditioning –
5 Rounds For Time
5 Ring Muscle-Ups
10 Overhead Squats 135/95lb
15 Box Jump Overs 24/20″
WOD Notes: If you don’t have MU, you can do Banded Bar MU or 10 Burpees/10 C2B Pull-ups (kipping) each round. OHS weight should be light enough to where you can go unbroken every round. You can sub front squats if OHS mobility is lacking, but practice after class. You may do lateral box jump overs or you can face the box.
***2015 CF Games Open WOD 15.1 is announced Thursday. Sign up at www.games.crossfit.com***
Thanks Wes (Teresa’s husband) for the new addition!