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
- choose a starting weight and complete repetition to advance
- after each successful lift load may only be increased incrementally by #10lb for MEN and #5lb for WOMEN
- 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