Tuesday the 4th

Warm Up: Muscle Up segments

Skills Warm Up: Overhead squat

                            - Focus on hips

                            - Tight Core

                            - Shrug your shoulders

Strength: Heavy Back Squat   5x3

                - Get your head in it

                - Use your spotter

                - Slow your decent

WOD: 50-40-30-20-10-20-30-40-50 Double Unders

   In between each round you must complete 2 ground to overhead: 205/115 RX  165/80 Intermediate  (16 minute cap)