WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm


We are starting a deload. Expect lighter weights, a decrease in volume, & daily foam rolling and mobility.

10 min muscle up/kipping practice

10 mins split jerk practice

For time:

  5 rounds of:

  4 muscle-ups

  13 shoulder-to-overheads, 95/135 lb.

Then, increase the weight for 5 rounds of:

  4 muscle-ups

  7 shoulder-to-overheads, 125/185 lb.

Time cap: 15 minutes

Extra Credit

15min mobility work