Friday. 18.3

Warm up for 18.3 workout

Things to warm upi

Double unders/ calves and ankles

Overhead squats/ shoulders, hips, legs

Muscle ups or Pull ups if modifying / transitions, pulling, kipping

Dumbbell snatch/ go through the movement and get comfortable 

This is technical and tough workout! It is a great opportunity to work on a few skills and get comfortable with a few movements. If there are movements you can’t do, that’s ok! Use this as a chance to to practice those movements or do a modification that will help you get that movement later on. Good luck! 

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

women perform 80 lb Ohs, 35 DB snatches

Time cap: 14 minutes

Reminder of Friday night lights from 5-7. Please be familiar with the movement and standards, talk with your judge before you begin!