9AM partner wod

50 burpees

200m run with partner and slam ball

60 thrusters(95/65)

200m run

80 Deadlifts

200m run

90 Ball Slams (AHAP)

200m run

100 sit ups

10 AM Drills & Skills

Bar and Ring muscle up transition

*this class IS for you ESPECIALLY if you do NOT yet or barely have a muscle up. We will spend the class going over various transition drills and strengthening exorcises. Getting a muscle up takes time and patience while you build strength and drill the transitions. When you leave class you should add the drills into your weekly routines.

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