Thursday

Warm up- line drills

Strength:

5-5-5 Dips (Rx Rings, Intermediate between 2 boxes, Beginners 1 box)

5-5-5 Negative Pull ups (Zero effort going up... Slow coming down)

WOD:

Stations - 1 minute at each station, no rest between stations (so move quickly to the next station)

3 rounds, 2 minute rest between rounds

Station 1 - Push Press 95/65
Station 2 - Slam balls 20/15
Station 3 - Knees to elbows
Station 4 - Single Arm Snatch 35/20

*entire class will be broken up evenly and smaller groups will start off at different stations so there are 3-5 people at each station

OT:
1 minute max burpees