Seated box jump ladder 24/20" *take turns starting at 24/20. Once everyone does 3, increase the height until you find your max.
Find your FS max of the day
7 minute AMRAP
10 Thrusters 95/73# 3 Bar Muscle ups
Note- Pt1 Relay style one at a time. Start seated on a small box with your hip crease at parallel to your knee. Sit tall lean forward and leap up. This shouldn't take too long. You don't have to go until failure. If you find a height your comfortable with, just do your 3 at that height and stop. Otherwise as a group challenge each other or others from another group and achieve your max seated BJ. 15-21 total box jumps should be the average
Pt2 This is a max of the day. It doesn't have to be a PR. The goal is to load your system. It's important to emphasize perfect form to create good habits.
Pt3 Scale yourself with a kid pull up bar if you can't scale with a rubber band.
Note- If your sore, use this as a recovery workout and go about 70% and maybe lighter weight. If your not sore go ahead and challenge yourself. Keep note of how long your 30 TGU's take you. This is a benchmark WOD.
Note- Pt1 Do your PU with both hands prone. Play with your grip distance to find both your weaknesses and strengths. Coaches, let's really make sure we set the shoulders into good placement with some band work prior too.
Pt2 This is a Crossfit benchmark WOD. Put this one in your journals and please help me with the program by logging your scores through WODHOPPER scoreboard.
Pt3 This will be done in your own as soon as you recover from pt2.
Please check WodHopper for the recently added Olympic Lifting Class set for this Thursday, May 7th. The class will be taught by Coach Erik, and held in the morning from 10:30am-12:30pm. The cost of the class is $10/member. Please take advantage of this opportunity to improve your lifting technique. Spots are limited to 7 people.