ROOKIE
A.
Hollow Hold Hell:
3 Rounds
30s Hollow Hold
30s Hollow left side
30s Superman
30s Hollow right side
B.
5 Rounds for time
Row 500m
Max Reps Dips
INTERMEDIATE
A.
3 Rounds not for time
45s Sorrensson hold
10 Good Mornings
10 Toes to Bar (51X2)
B.
5 Rounds for time
Row 500m
Max Reps Muscle Ups
(If no muscle ups, substitute max reps ring dips)
ADVANCED
No class for this level today / Pas de cours pour ce niveau aujourd’hui.
COMPETITOR
Recovery day!
Warm up, then choose 1 mob for upper extremities, thoracic, hips and lower extremities.
A.
Row 2k at RPE 7
B.
E2MOM for 10 minutes:
5 Pull Ups
10 Push Ups
15 Squats
C.
EMOM for 10 min:
5 Burpee box jump overs
D.
EMOM for 5 min:
6 Handstand push ups (unbroken and strict)