Friday WOD – 070116

160701

HOLIDAY WEEKEND SCHEDULE
Saturday, July 2nd – Regular Schedule
Sunday, July 3rd – CLOSED
Monday, July 4th – 8:30am HERO WOD

WORKOUT OF THE DAY

Fitness
1. Pause Back Squats, 2″ above parallel: 5×3 climbing

2. AMRAP 9
9 Pull-ups
9 Front Squats 115/85
9 Burpees

Performance
STRENGTH
Pause Back Squats, 2″ above parallel: 5×3 climbing

METCON
AMRAP 9
9 Pull-ups
9 Front Squats 115/85
9 Burpees

GYMNASTICS
5 Sets:
3 Strict Chest-to-Ring Pullups
3-5 Muscle-Up Transition Rocks
1-3 Strict Muscle-Ups

Notes
Pullup: Start in a strong hollow hang with false grip. Pull up until your clavicle clears the bottom of the rings, with the chest in contact with the ring. Pause briefly before returning to the hollow hang.
Transition Rock: At the top of the third pullup, pause and perform the transition rocks. Then return to the hollow hang, and perform 1-3 strict muscle-ups with sound mechanics. Each rep is counted upon returning to the hollow hang at the bottom, not upon locking out at the top.

ENGINE
Ride the AAB @ 6 for 30:00