Tuesday 140923

Stromburg family fun

“If you have a positive attitude and constantly strive to give your best effort, eventually you will overcome your immediate problems and find you are ready for greater challenges.”-Pat Riley

Dynamic Warm-Up-Mobility
Prepare for…

WOD – Quicksilver”
16 Min EMOM of:
ODD:  4 Muscle ups * (or 4 pullups 4 dips)
EVEN:  20 Russian KB swings 24/16 16/12kg

Cool Down

Competitors or athletes wanting to improve your Fitness level
Skills Day:
3 Rounds “Not for time”of:
:45 L-sit hold on rings
4-7 Muscle ups
5-7 Sotts press (increase weight each round)

For Time
100 Thusters 95/65
* At the top of each min you have 3 strict pullups

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