Congratulations Jody on you first ever muscle up! And just in time for 18.3!
10am – WOD
11am – WOD
If you need to do/redo 18.3 please come in early and get yourself warmed up and situated with a judge!
Group Warm up & stretch
Dumbbell overhead squat practice
10 minutes to find a 1RM dumbbell overhead squat that can be done on both sides
20 minutes alternating OTM:
10 slamball thruster #30/20
10 kettlebell swing #53/35
Cool down stretch