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15.3 Wrap-up

Lots of great efforts on a super tough workout this past weekend. Props to Colleen and Loagan, who both managed their first muscle-ups in the workout!! That’s a huge achievement! Scores are being tallied, and we’ll see whether the Dirty Jerks or Snatch Attach (SIC) leads going in to the second to last workout!

Workout of the Day


7min AMRAP:
3 SN grip DL/3 HSN/3 OHS/3 BTN SN grip PP/3 BS/3 GM


EMOM for 10min:
-7 PSN


5 rounds for time:
-10 KB swings

RX: 35/55
Zone 3: 30/45, feet-on-box
Zone 2: 25/35, knees-on-box
Zone 1: scale as needed


Smash/roll hips & glutes

Band hip distraction – 2min/side

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