312.566.7201

WARM-UP:

2 rounds

  • 5 arm circles and flings
  • 5 leg swings and sweeps
  • 10 jumping jacks

2 rounds

  • 5 strict pull-up -or- 10 ring-row
  • 5 inch worm -or- 10 push-up
  • 5 lunges L+R -or- 10 air-squat

 

TEST WOD: Wv1|Wk3

Part V – 15:00

  • Thruster Ladder

*starting weights

M: #65/95/135/185

W: #55/75/105/145

  1. choose a starting weight and complete repetition to advance
  2. after each successful lift load may only be increased incrementally by #10lb for MEN and #5lb for WOMEN
  3. in addition to the final attempt, one failed rep is allowed for the duration of the lifting ladder

 

MOBILITY: 15:00

  • Shoulder Mobility Complex

 

TEST WOD: Wv1|Wk3

Part VI – CAP10

  • 30 Muscle-up

-OR-

  • 50 CTB Pull-up