WOD Thursday May 5th

Kipping Clinic: This Saturday from 11 a.m. – 1 p.m. Work on kipping pull ups, handstand push ups, muscle ups, etc. Cost is $20.00.

Warm up: 1000 meter row

  1. For Time:

START WITH: 10 minute ascending ladder of:

Power Snatch @ heavy

Lateral Burpee over bar

(Start at 1 rep of each and increase by one rep of each for 10 minutes.)

THEN: at the 10 minute mark descended back down the ladder

(So if you get to 8 power snatch and 8 burpees at the 10 minute mark you will then do 8 down to 1 of power snatch and burpees)

Time is done when you finished going down the ladder

Gymnastics Club:

Warm up: 2 Rounds: 1 min plank, 10 GH raises

Skill/Strength: Bar MU Drills- Chest to bar work- hip to bar work

EMOTM for 10 min: 1-3 Bar muscle ups



21, 15, 9


Ring Dips

Push ups

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