Thursday, 1/3 WOD

Technique:
For Wt.
Jerk, from rack
25 Min. to Find 1RM
WOD:
For Time:
-50 Wall Ball, 20/14lb to 10/9’
-40 Sumo Deadlift High Pull, 75/55lb
-30 Ring Dips
-40 Wall Ball
-30 Sumo Deadlift High Pull
-20 Ring Dips
-30 Wall Ball
-20 Sumo Deadlift High Pull
-10 Ring Dips
Modify: Less wt, banded/box
Scale: 1/2 of all
50+: 16/14lb, 55/35lb, purple/green band
Competition: Muscle Ups- 12-9-6, 30/20lb, 95/65lb
Endurance: Add 1500m-1000m-500m Row
Time Cap: 25 Min.