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TUESDAY 150331

Warm-up:

Run 400m

Then 3 rounds NOT for time…

5 pull-ups

10 push ups

15 hollow rocks

Then

Bear crawl down

Backwards bear crawl back

200m jog

Skill:

Five sets for max reps of…

30 Seconds of Muscle-Ups (sub ring progressions)

Rest 30 seconds

30 Seconds of Push-Ups
(if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)

Rest 30 seconds

30 Seconds of Toes to Bar
Rest 30 seconds

WoD:

For time…

Row 50 Calories
50 Russian Kettlebell Swings (70/53#)
Run 800 Meters

Mobility:

KB handle to Achilles/calf

Roll posterior

Mash quads from squats yesterday

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