“Many a false step was made by standing still.” – Fortune Cookie
Primer:
1 Minute Easy Machine | 1 Minute Moderate | 20s Hard
3 Rounds: 30s Samson | 10 Glute Bridges |
5 Overhead Squats | 5 Muscle Snatches | 5 Snatch Balances
WOD: Jackie Legs: For Time
70/50 Cal Row
30 Bar Muscle Ups
50 Overhead Squats @ 135/95
*Time Cap: 18 Minutes
No Bar Muscle Ups:
70/50 Cal Machine
30 Devil Presses @ 50/35
50 Overhead Squats @ 135/95
Dumbbell Version:
70/50 Cal Machine
30 Devil Presses @ 50/35
50 Single Arm DB Overhead Squats
Bodyweight Version:
1000M Run
40 Burpees
50 PVC Overhead Squats
Bulletproof Shoulders:
70/50 Cal Machine
30 Top Up Burpee Deadlifts With Dumbbells @ 50/35
50 Single Arm DB Overhead Lunges (25 on Left, then 25 On Right)