*WOD PATHS: An Explanation Of Our New Programming Structure HERE

Class:

1) Bench Press: Establish a 1RM

Warm-up as needed. Take as much rest, as many sets, and as many attempts as needed to establish a current 1RM.

2) AQAP:

400m Run

21 Overhead Squats 95/65

3 Rope Climbs 15ft

400m Run

15 Overhead Squats 95/65

2 Rope Climbs 15ft

400m Run

9 Overhead Squats 95/65

1 Rope Climb 15ft

Extra Work:

3) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

4) Muscle-up Practice: 10 minutes

Work on any facet of a Ring Muscle-up. If you have them perform an EMOTM.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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