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15.3 Wrap-up

Lots of great efforts on a super tough workout this past weekend. Props to Colleen and Loagan, who both managed their first muscle-ups in the workout!! That’s a huge achievement! Scores are being tallied, and we’ll see whether the Dirty Jerks or Snatch Attach (SIC) leads going in to the second to last workout!

Workout of the Day

WARM-UP

7min AMRAP:
3 SN grip DL/3 HSN/3 OHS/3 BTN SN grip PP/3 BS/3 GM

STRENGTH/ACCESSORY

EMOM for 10min:
-7 PSN

WOD

5 rounds for time:
-10 KB swings
-6 HSPU

RX: 35/55
Zone 3: 30/45, feet-on-box
Zone 2: 25/35, knees-on-box
Zone 1: scale as needed

MOBILITY

Smash/roll hips & glutes

Band hip distraction – 2min/side

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