Friday, 22 September, 2017

Workout of the Day:

Warm Up:

3 Rowling for Burpees

6 Spiderman Stretch Steps

9 Ring Rows

12 GHD Sit Ups

15 Wall Ball Shots

Skill:

Muscle up skills/drills

https://instagram.com/p/BYbBmz1hj4_/ – beginner

https://instagram.com/p/BYoJFmvByHd/ – intermediate

https://instagram.com/p/BY3P4QLhtFc/ – advanced

WOD:

For Time

Row 1000 m

30 Thrusters (135/ 95)

15 Muscle Ups

Cool Down:

1st Rib mobility (90 sec each)

Barbell Quad smash (90 sec each)