Cindy or Mary

Competition Class

Strength

REST DAY

Walk or bike for 15+ min casually
Pick 3 lower body mobility exercises
Pick 3 upper body mobility exercises
Do them
Recover HardIf you missed class this week or just really want to get your wod on, feel free to jump in

MetCon

CLASS

10min EMOM
Odds: Pull-up Skill Complex
BEG: 2 Beat Swings + 2 BS w/ tap + 2 1/2 pull-ups + 1 pull-up attempt
INT: 2 Beat Swings + 2 BS w/ Tap + 3 Kipping/Butterfly Pull-ups
ADV: 1 Pull-over + 3 Kipping/BTFLY + 3 C2B (stay on bar) + 1 BMU (add 1 BMU each round)
Evens: 10 Alt Top Down DB Strict Press (HAP)

Rx = Cindy
20min AMRAP
5 Pull-ups
10 Push Ups
15 Air Squats

or

RX + = Mary
20min AMRAP
5 HSPU
10 Pistols
15 Pull-ups