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*** Open 15.5 with Redline and Party after here.

WOD:

1) Back Squat: Establish a 1RM

Warm-up as needed. Take as many attempts as needed. Rest as needed between lifts.

2) 7 minute Up Ladder:

3 Power Clean + Push Jerk 95/63

3 Box Jump Overs 24/20

After the round of 3, then move to 6, 9, 12 and so on.

Extra Work:

3) Hip Extension: 4 sets of 10

Rest 90-120 seconds between sets. Add load if able.

4) Muscle-up: 10 minutes Practice

Work on any facet of a Ring Muscle-up.

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

Post Results/Thoughts To Comments