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June 25 2016

24
Jun

June 25 2016

Sarah Beckwith Hammy2016

June 25 2016

We’re helping out at Camp Cheerful at 1PM today to help turn over bunks and prepare them for another week of campers. Last time it only took a couple hours to do a lot of good for such a great organization.

STRENGTH
Bench Press 5-5-5-5-5

WOD

Competitors Rx
3 rounds, each round for time, of:
21 Wall Balls, 20/14 lbs, 10/9 ft
15 Clean & Jerks, 115/75 lbs
9 Muscle-ups
Fitness Rx
3 rounds, each round for time, of:
21 Wall Balls, pick load, 10/9 ft
15 Clean & Jerks, 75/55 lbs
9 Ring Rows
9 Muscle-up Transitions

Rest 3 mins between each round.

The Muscle-Up Transitions will put you into an explosive leap head-first over the rings to establish the base of the ring dip. Since you have a 3-Minute Rest between rounds, try to treat erach round as it it’s own sprint.