5/4/15

*RESERVE YOUR SPOT TODAY’S CLASS 

Work up to a max of 1 Back Squat with 3 second pause in the bottom + 1 Back Squat

Then……..

Black/Blue/Grey WODs

“Flight Simulator with a Twist”

For Time:
5 Unbroken Double Unders (5 DU’s) (10 Unbroken Singles) (10 Singles)
10 Unbroken Double Unders (10 DU’s) (20 Unbroken Singles) (20 Singles)
5 Bar Muscle Ups (10 Ring Rows with Feet on Box) (10 Ring Rows Feet on Floor)
15 Unbroken Double Unders (5 DU’s) (30 Unbroken Singles) (30 Singles)
20 Unbroken Double Unders (20 DU’s) (40 Unbroken Singles) (40 Singles)
4 Bar Muscle Ups (8 Ring Rows with Feet on Box) (8 Ring Rows Feet on Floor)
25 Unbroken Double Unders (25 DU’s) (50 Unbroken Singles) (50 Singles)
30 Unbroken Double Unders (30 DU’s) (60 Unbroken Singles) (60 Singles)
3 Bar Muscle Ups (60 Ring Rows with Feet on Box) (60 Ring Rows Feet on Floor)
35 Unbroken Double Unders (35 DU’s) (70 Unbroken Singles) (70 Singles)
40 Unbroken Double Unders (40 DU’s) (80 Unbroken Singles) (80 Singles)
2 Bar Muscle Ups (4 Ring Rows with Feet on Box) (4 Ring Rows Feet on Floor)
45 Unbroken Double Unders (45 DU’s) (90 Unbroken Singles) (90 Singles)
50 Unbroken Double Unders (50 DU’s) (100 Unbroken Singles) (100 Singles)
1 Bar Muscle Ups (2 Ring Rows with Feet on Box) (2 Ring Rows Feet on Floor)
45 Unbroken Double Unders (45 DU’s) (90 Unbroken Singles) (90 Singles)
2 Bar Muscle Ups (4 Ring Rows with Feet on Box) (4 Ring Rows Feet on Floor)
40 Unbroken Double Unders (40 DU’s) (80 Unbroken Singles) (80 Singles)
35 Unbroken Double Unders (35 DU’s) (70 Unbroken Singles) (70 Singles)
3 Bar Muscle Ups (6 Ring Rows with Feet on Box) (6 Ring Rows Feet on Floor)
30 Unbroken Double Unders (30 DU’s) (60 Unbroken Singles) (60 Singles)
25 Unbroken Double Unders (25 DU’s) (50 Unbroken Singles) (50 Singles)
4 Bar Muscle Ups (8 Ring Rows with Feet on Box) (8 Ring Rows Feet on Floor)
20 Unbroken Double Unders (20 DU’s) (40 Unbroken Singles) (40 Singles)
15 Unbroken Double Unders (15 DU’s) (30 Unbroken Singles) (30 Singles)
5 Bar Muscle Ups (10 Ring Rows with Feet on Box) (10 Ring Rows Feet on Floor)
10 Unbroken Double Unders (10 DU’s) (20 Unbroken Singles) (20 Singles)
5 Unbroken Double Unders (5 DU’s) (10 Unbroken Singles) (10 Singles)

May “COOL” Board

***Make some goals for yourself for May

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