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FRIDAY 150828

Warm-up:
Run 400m

Pigeon stretch on each side

Spider-Man crawl down

15 wall squats

Zombie walks back

10 push ups

12 GHD sit-ups

Banded ankle stretch on a plate

15 dislocates
10 OH squats
Skills:

Every 2 minutes, for 18 minutes:

Station 1: Muscle-Ups x Max Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Station 2: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3: Alternating Pistols x 16-20 reps

(if you’re proficient, add weight with a kettlebell)
WoD:

Every minute, on the minute, for 24 minutes (6 sets of each):

Minute 1 – Row 200/150 Meters

Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (95/65 lbs)

Minute 4 – 12 Chest-to-Bar Pull-Ups
Score is a letter grade: A is for RX, B is if you scaled one movement, C is two scaled, D is 3 scaled, etc.

Mobility:

Mash quads

Roll posterior

Mash lats

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