3/4/20
WOD

20200304

CrossFit:

Strength: 4 Sets of

2 Front Squats @85%

-superset-

5 Strict Pullups

WOD:

Hangman

For Time

30/21 Cal Assault Bike

Then

3 Rounds

15 Hang Power Cleans (115/80)

12 Lateral Burpees

9 Shoulder to Overhead

Comp:

Strength: 4 Sets of

2 Front Squats @85%

5 Strict Pullups

WOD:

For Time

30/21 Cal Assault Bike

Then

3 Rounds

15 Hang Power Cleans (115/80)

12 Lateral Burpees

9 Shoulder to Overhead

rest 10 minutes

Ring Muscle-up Volume

15 MInute for max reps

1 muscle-up

2 muscle-up

3 muscle-up

*sets must be unbroken

*when you break start back at 1