12
May

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By: 321go Leave a Comment

IMG_0277
Ross shows off his GHD skills!

Onramp starts Monday May 17th at 5:30! Sign up today!

WU

Progressive Wave and one round of the warm up or

Burpee Broad Jumps
5 Ring Rows 
Frankenstein Walk
Karaoke 

5 Bar Clean & Press

Down and Back x2

Thursday Competition WOD #1

Muscle ups or 3x Pull ups

Bear Cycles M 115 W 75

5 – 4 – 3 – 2 – 1 rounds (there is no green today)

What is a Bear Cycle?  Power clean, front squat, thruster, back squat, thruster = 1 cycle.
 
CD
Snatch Balance 30  25 • 20 Add weight after each set of 5
Pick 10 stretches off the stretch chart then roll out your lower back and thighs.

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities 

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