Warm Up
Perform 2-3 sets of:
[1-6] Ring Dips [add weight if you can]
-Perform 1 dip, rest a little, 2 dips, rest, 3 dips, rest, and so on up to 6 then start over at 1 dip.
Work Capacity
“Lush Birds”
Perform 3 rounds for time of:
[64] Lunges
[8] Renegade Muscle Up [2x16kg]
[12] Double Hang Cleans [2x24kg]
-RMU: kb burpee with a renegade ground to overhead [snatch or clean & press]
-Scale loads and modify movements if required.
Finisher
Perform a 4 minute 30/30 set of:
Knees to Elbows
-With a running clock perform maximum kte’s in 30 sec, then rest 30, max kte’s in 30 sec and so on for 4 minutes.
Just a few more rungs…
Edgefitters Nancy, Dianna, Christy and Allison
grinding out their final reps during yesterdays “ladder 49″ POD
