WOD 17/12/15

Affiliate Cup 18/12!


Come be a part of the Pride!


**You can click on any of the hyperlinked movements below to see a video demonstration!**

How to warm up for a 1RM attempts!

Strength: Gymnastic push

1) Weighted Push ups 5×5-10
2) Establish max unbroken strict HSPU
3) Establish max unbroken Deficit (25 kg plate) HSPU
4) Establish max unbroken Ring HSPU 

Technique: Ring MU

MetCon: “Nate”
20 min AMRAP of:
2 Ring MU
8 American KB swings 32/24 kg

*Ask coach for scaling options