**XMAS WOD TEAM NAMES TO SCOTTY ASAP**
XMAS DRESS-UP WOD THIS SATURDAY, 8AM
WOD DETAILS HERE!!
5 x 3 at 65-75% of 1RM
5 Rounds for Time:
5 Box Jumps 30/24"
5 Power Cleans 80/55kg
5 Ring Muscle Ups
**Scale to low ring muscle up transitions or pull-ups
4 x 12-15 reps
** Squeeze your glutes at the top and pause. Purpose is to focus on glutes, pick a weight that challenges you, but keep body tight**
Get the barbell pad from the safety bar
3 x 20 weighted hip extension