Group: 3 in 3
Handstand Hold
Air Squats
Bicycles
Technique: Kipping the Pull-up
MOB: Front Rack
WoD: For Time 9-7-5 Cap: 15 Minutes
Thrusters Comp) 135/95 Rx) 115/80 A) 95/65 B) 75/55
Bar Muscle Ups Rx) x3 C2B A) x3 Pull-ups B) x3 Banded
Coaches Notes: The Thruster and Pull-up chosen should be hard enough that you’re unable to complete any set unbroken. Make this tough on yourself. Expected to last 7-10 minutes.
MOB: Roll Quads and Lats / Lax Shoulders