Today is our Member Appreciation WOD!
Conditioning:
Rx
5 rounds for time of: (choose 1 exercise from each section)
Movement 1:
a. 3 rope climbs
b. 9 bar muscle-ups
c. 15 ring rows
Movement 2:
a. 10 overhead squats, 135/95
b. 15 front squats, 165/105
c. 19 shoulder 2 overhead, 165/105
Intermediate
5 rounds for time of: (choose 1 exercise from each section)
Movement 1:
a. 3 lay down get-ups
b. 10 pull-ups
c. 15 ring rows
Movement 2:
a. 10 overhead squats
b. 15 front squats
c. 19 shoulder 2 overhead
Beginner
3 rounds for time of: (choose 1 exercise from each section)
Movement 1:
a. 3 lay down get-ups
b. 10 pull-ups
c. 15 ring rows
Movement 2:
a. 10 overhead squats
b. 10 front squats
c. 10 shoulder 2 overhead
Post movement combo and times to the whiteboard.