15
Jul
W.O.D. Monday 7/16/18
Strength – 16 minutes
Back Squat
6 sets of 4 increasing in weight as you go…
*Score is heaviest set of 4 completed
Conditioning WOD – 15 min cap
*Coaches- you can do this one of two ways. Based on time and size of class. Either start athletes in 2-3 different groups, to accommodate the number of bikes, making sure RX start with snatches OR release a heat of 10 athletes, and 3 minutes later release another group, and so forth.
For Time:
30 Snatches 115/75
10 Ring Muscle-ups
30 Calorie Bike
10 Ring Muscle-ups
*Scale ring muscle ups 1:1 with bar MUs OR 2:1 Ring rows + Ring Dips
Post greatest 4 rep back squat and time of WOD! If you hit the time cap on the workout, just add one second per rep not completed onto the cap! Ex – 15:18