January 23rd

WOW!!!!!! Was the gym rocking tonight or what! 24 people at the 6:30 session! Today was all about being explosive. We paired heavy thrusters with muscle ups and man was it TOUGH. We focused on really driving through our heels and being explosive in the bottom of the thruster. It’s so awesome to see everyone pushing themselves to the limit on these high end movements. Great job tonight everyone!

Skill
5×3 Thruster
5×3 Muscle up or Muscle up transition
*We super set these movements i.e. 3 thrusters followed by 3 muscle ups or transitions

WOD
15 minute AMRAP
5 Thrusters 135/85, 155/95, 185/110
3 Muscle ups or 3 transitions