Thursday, March 19th

General Warm Up:

Joint Prep Routine

Specific Warm Up:

Muscle Up Progression

10 Kipping Swings 5 “get out of the pool” Drills 3 Gymnastic kips Muscle ups Warm up Devils Press

WOD:

Every Minute on the Minute x 10 Minutes of: Odds: 3-5 Muscle Ups Evens: 5-6 Devil Press

Skill:

“Air Force Abs”

3X Loaded with a plate if possible complete unbroken reps of: 10 V ups 10 Toe touches (feet to the roof) 10 Russian Twists