A BIG CONGRATULATIONS to all of the athletes who became members of the Muscle Up Club during this week’s 16.3 workout! We are so proud of all of you!!
Don’t forget to enter you scores asap!
Freedom WOD Classes
Warm Up:
D.R.O.M.S
Pizza Delivery
Mobility:
Calf/Hips/Shoulders
Metcon:
21 Thrusters 95/65
100 Double Unders
18 Thrusters 95/65
50 Double Unders
15 Thrusters 95/65
25 Double Unders
Elite Competition Class
1. Snatch
Work up to a heavy complex of Hang Snatch High Pull + Hang Squat Snatch
2. Overhead Squat
Work up to a heavy set of 5 Overhead Squats
3. Conditioning
Row 1000 Meters
20 Strict Handstand Push-Ups
30 Ring Dips
40 Push-Ups
20 Strict Handstand Push-Ups
30 Ring Dips
40 Push-Ups
