Tuesday, April 16, 2019

 

 

WARM UP:

Row 500 M

15 Sit Ups

15 Banded Good Mornings

10 Banded Knee Squats

10 Push Ups

5 Kipping Swings

5 Dips

 

SKILL:

Ring MU Progression, 3-5- each kneeling transitions, seated transitions, high ring swings/ pull to hips, Kipping Dips

 

WOD:

Jason:

For time:

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups

 

COOL DOWN/ ACCESSORIES:

Barbell Quad Smash, 90 sec each

Anterior Compartment Smash, 60 sec each