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MONDAY 150302

Warm-up:

Row or run

15 dislocates

Crossover symmetry

10 push-ups

10 GHD sit-ups

Bear crawl down

Crab walk back

Setup equipment/stations

Skill:

Every 2 minutes, for 12 minutes…

Minutes 1-2, 7-8: Muscle-Ups x Max Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps or 6 pull-ups + 6 dips)

Minutes 3-4, 9-10: Handstand Walk x 10 meters

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

Minutes 5-6, 11-12:
Alternating Pistols x 16-20 reps

(if you’re proficient, add weight with a kettlebell/ scale them as needed even as a pistol off a box)

WoD:

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

Minute 1 – Row 200(guys)/150 Meters(girls)

Minute 2 – 15 Russian Kettlebell Swings (70/52#)

Minute 3 – 10 Thrusters (95/65 lbs)

Minute 4 – 12 Chest-to-Bar Pull-Ups or pull-ups

Mobility:

Roll posterior

Mash lats

Roll quads

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