WOD Tuesday September 25th

Warm up:  Wrist Stretches, Handstand Hold, Back Extensions

1. Every 90 seconds for 9 sets, do presses:

1st 3 sets: 3 Strict Press

2nd 3 sets: 3 Push Press

3rd 3 sets: 3 Jerks

2. As many Rounds as possible in 8 minutes:

Ascending ladder of: (Round 1 is 1 Thruster, 1 Pull up, Round 2 is 2 Thrusters, 2 Pull ups….etc. )

Thruster @ 95 / 63

Pull up

*Rest 2 Minutes and add weight to your bar*

As many Rounds as possible in 8 minutes:

Ascending ladder of:  (Round 1 is 1 Thruster, 1 Muscle up, Round 2 is 2 Thrusters, 2 Muscle ups….etc. )

Thruster @ 135 / 93

Bar muscle up

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