Tuesday, January 2, 2018


Strict Press 1 RM

2 Rounds
1a) 10 Inverted Ring Rows
1b) 10 Strict Ring Dips (Weighted if proficient) 

Open WOD 16.3
10:00 AMRAP
10 Power Snatches (75/55)
3 Bar Muscle Ups*

*Scaling Options = 3 Strict Chest to Bar OR 3 Strict Regular Pull Ups

Tip of the Day
While the snatch isn't heavy today, inefficient bar cycling can reap havoc on your workout.  If your feet move too much, you drop your chest, or you arch your bar far away from your body, you are leaking energy and it will show up in your bar muscle ups.  The smoother your transitions and bar path, the better your grip and hips will feel for the muscle ups.