SSS 2, Max Rep Double KB OHS 24/16kg, 10.9.8.7.6.5.4.3.2.1 Bar Muscle Ups, Ring Dips

Beginner 6am, 9:30am & 7:30pm

(A) Shoulder Strength & Stability Circuit 1

(B) C2Bar Pull Ups & Ring Dips-Pre- If you are unable to do a Ring dip complete 3 sets of 3-5 reps of strict pushups. If you are unable to complete Pullups R'xd complete 3 sets of 3-5 at the lightest band possible

(C) Individually for time-10.9.8.7.6.5.4.3.2.1 Pullups, HR Pushups

Intermediate 6am, 9:30am & 6:30pm

(A) Shoulder Strength & Stability Circuit 2

(B) Bar Muscle Ups-Pre-Requisite to practice Bar Muscle Ups is a Strong C2Bar & Ring Dip. If you are unable to do a C2Bar or a Ring dip complete 3 sets of 3-5 reps at the lightest band possible

(C) Individually for time-10.9.8.7.6.5.4.3.2.1 C2Bar Pullups, Ring Dips

Advanced 9:30am & 5:30pm

(A) Shoulder Strength & Stability Circuit 3

(B) Max Rep Double KB OHS 24/16kg 

(C) Individually for time-10.9.8.7.6.5.4.3.2.1 Bar Muscle Ups, Ring Dips

Coaches Tips- (A) Do this in the warm up area (C) Check it out on the mobility wod here (C) Females perform half volume on bar muscle ups only