Alyssa’s Birthday WOD Buy in: 30 burpees 3 RDS 30 Alt DB Snatches 50/35 30 DU Cash out: 30 burpees

 

Comp Rx:

1. Ring Muscle-ups For Time: 30 Ring Muscle-ups Gauging where we are.

2. Back Squat On the Minute – 3 Back Squats Start at 70% and add (10/5) to each minute until reaching a heavy triple for the day. Not a max – a challenging triple.

3. Conditioning 4 Rounds For Time: 400 Meter Run 50 Air Squats

4. Midline Not For Time: 21-18-15-12-9 Calorie Assault Bike GHD Sit-Ups