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There is still time to register for Fight Gone Bad, Sept. 17th, if you have not done so! I have to submit a list to Baton Rouge by this Wednesday. After Wednesday, there will be  a 10 dollar fee. I still have not heard from Corey or Margaret. If I do not hear from you, I am registering you in the Rx category. Everyone is welcome!!!!
Monday

Warm up: 5 min AMRAP
10 burpees
10 jump squats
5 pass thrus

Strength: Front Squat
2x5, 1x5+

If you got more than 5 on last set last week., add 5 to 10 lbs. If you did not, stick with same weight.
All sets should be the same weight.


Skill: Review Squat Clean and Jerk, Muscle up transitions

WOD: 12-9-6 (Advanced)
Squat clean and jerk 135/95lb
Muscle-up 

Intermediate: 12-9-6
Squat clean and jerk 135/95lb
muscle up Transition (with band only) 
 If you are able to sit in a band  under rings for the entire workout, do a muscle up transition with a full ring dip out.
The purpose of these is to feel the transition and do a full ring dip out of BOTTOM of rings.



Beginner: 12-9-6
Squat clean and jerk 135/95lb
Strict Pullup (without or with a band)
Ring Dip (without or with a band)