SUNDAY WORKOUT

Great afternoon at FunPlex with Kevin, Megan, Alexis, & Jen... We will have to organize something bigger again soon!

REMINDER: ALL ATHLETES STARTING STRENGTH CLASS ON TUESDAY NEED TO TEST THEIR SQUAT, PRESS & POWER CLEAN TODAY AT 2PM.... MAKE SURE YOU DON'T DO THE CLASS WOD TODAY!

SKILL: 10-15 Minutes
All the major skill based movements in the WOD below... Rope climbs, muscle ups, pistol squats & double unders

WORKOUT: 15 Minute Cutoff
1 15' Rope Climb (Sub: 3 Climbs From Seated/Standing Position)
5 Muscle Ups (Sub: 10 Jumping OR Band Assisted Muscle Ups On Rings Or Mounted Barbell)
10 Alternating Pistol Squats
20 Burpees
40 Sumo Deadlift High Pulls (63#/95#)
80 Double Unders (Sub: Lateral Barbell Jumps)
40 Sumo Deadlfit High Pulls (63#/95#)
20 Burpees
10 Alternating Pistol Squats
5 Muscle Ups
1 15' Rope Climb
* We will stagger start this one with a new group of three athletes starting every 2-3 minutes depending on the number we have... Let's get over 20!!!

POST WOD:
Use a lacrosse ball and explore your hips, shoulders, etc for 5 minutes

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