100617 - Motivation Monday

BAMF DAY on THURSDAY!
All of our classes are open to the public!
If you bring in a new member that signs up for the 3 mo. commitment, then YOU get 1/2 off your next month membership!

WARM UP – 3 rounds
15 cal row
10 reverse wall balls
5 medball cleans
5 strict pull ups

MOBILIZE – 2 times thru
:30 gorilla squats
:30 banded chest opener

SKILL – This week is Muscle Ups!!!
False grip ring rows
(Sets of 4 with a partner on the rings, switch back and forth 4x)

COACH PREP – Clean Prep
fast elbows
drop drill
fast elbows/ drop

WOD – 3 Rounds for time
15 cleans (increasing weight)
75/55
95/65
115/95
9 Pull-Ups

GOALS – Small fast sets of cleans and unbroken pull ups!