Announcements

No Yoga tonight. We apologize for the inconvenience. We will have Open Box instead.

Strength / Skillwork

Ring Muscle-ups

Bar Muscle-ups

WOD

4 Rounds of:

• 4 Cleans
• 8 Pull-ups
• 16 yard (2 beams) Bear Crawl Bag Drag
• 32 Calorie Row

Rx+: 155/105# BB, Strict pull-up, 50/30# Bag
Rx: 115/75# BB, Kipping allowed, 30/20# Bag
Crawl and Drag: The main technique is to have the bag between your feet when you are on all 4s, Reach back with 1 arm to the top of the bag and pull it forward and thump it as far forward as you can and then bear crawl past it until it is between your feet again.

Elements

4 Rounds of:

• Run 600m Outside (3 laps)
• Bike 1 mile
• 40 Step-ups
• Rest 1:00