Wednesday September 13 2017

 -Warm Up-

3 rounds

250m Row

12 V-Ups

5 inchworm push-ups

10 super mans

-Skill-

10x1 strict muscle up

*5 second slow eccentric

Superset with :40 weighted plank hold

Then

5 sets

3-5 seated alt rope pull-ups

:12 top of ring push-up with turn out

-WOD-

30 seconds max reps

4 rounds

Minute 1 : hspu

Minute 2 : cals assault

Minute 3 : pull-ups

Minute 4 : box jumps (no rebound)

Score is max reps

Continue Reading Wednesday September 13 2017