ANNOUNCEMENTS:
– Our April On-Ramp Class begins next Tuesday April 3rd at 6pm! Spread the WORD!
Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Overhead Squat
Warm up as needed (3 sets x 3 reps) before completing the following workload for Overhead Squat.
Overhead Squat 3-3-3-3-3
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“Ballistic”
Complete 5 rounds for time of
10 x Box Jumps (30/24)
14 x Slamball (40/20)
18 x Wallball (20/14)
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Skill Development
Choose 1 of the following
I. 5×2 Muscle-ups
II. 5×5 Pull-ups
III. 3×5 Muscle-ups/Pull-up Negatives
185#.
9:29 Rx.
I. (5×2 MU)
OHS: 95×3 (PR!)
Ballistic: 14:51 Rx
Overhead Squats: 125×3
Ballistic: 11:09 RX