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Wednesday- Beastie Bars

21
Apr

Wednesday- Beastie Bars

Warm Up

50 Jumping Jacks

2x

20/20 Shoulder circles Forward/backward

20 plank shoulder taps

3x

5 strict pull ups/ ring rows

10 Air Squats

5-10 push ups

Strength

RDL’s (Romanian Deadlift)
5×8

WOD 1(10 min cap)

Heavy Thruster/Bar MU 5-4-3-2-1 

Rec
– Thrusters(65/95)
5-4-3-2-1
– Ring Rows 
10-8-6-4-2
Rx
5-4-3-2-1
– Thrusters (95/135)
– Pull Ups + Ring Dips OR Bar MU
Rx +
– Thrusters (115/165)
– Bar Muscle Ups

WOD 2 (10min cap)

10-8-6-4-2 

Burpee over box
toes 2 bar