Hanging out at Outer Lights
WOD
“Bandwagon”
In Teams of 3…
25min AMRAP:
2 Bar Muscle-ups
8 Box Jump Overs (24/20″)
10/7 Calorie Row
* Alternate full rounds with your team mates. Post total rounds and reps completed to the whiteboard.
Olympic Lifting Class
1. Every 90sec x 9:
Set 1-3: 8,6,4 Overhead Squats (climbing, moderate weight only)
Set 4: Rest
Set 5-9: 1 Snatch Balance (4 second pause at bottom)
* Maintain solid tension in bottom position. Build to a challenging weight based on proficiency.
2. 12min E2MOM: 3 Position Squat Snatch (high/low/floor)
* Climbing to a heavy set.
Accessory Work
1. Midline
3 Rounds, Not For Time:
7 Inchworms
35 Weighted AbMat Sit-ups
