Happy Birthday Jessica!

Specialty Classes

FTX Gold (65+) – 2:30pm – 3:30pm

Strength / Skillwork

None today.

WOD

For 5 Rounds

• L-sit
• 3+3 Single leg Box Jumps
• 6 Box Jumps @ 80-85% of 1HM
• 3 Weighted Strict Dips
• 3 Bar Muscle-ups
• (Attempt a strict Ring M/U)

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Lastly: Do a Core Cash-out after all 5 rounds.

Muscle-ups may be up or down the progression ladder. Such as: Weighted, Strict, Kipping, Jumping, Catching Drills, Pull-ups

Elements

18:00 AMRAP

• 8 Bench dips
• 8 Push-ups
• 12 Hanging Leg Lifts
• 12 Calorie Row