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WEDNESDAY 150318

Warm-up:

400m run

3 rounds not for time

10 hollow rocks

5 pull-ups 

10 push ups

10 squats

Then…

Crossover Symmetry

High knees down

Butt kicks back

Skill:

Every 2 minutes, for 18 minutes…

1-Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps

(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)

2-Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

3-Strict Toes to Bar x 5-8 reps @ 3111

WoD:

Every 4 minutes, for 20 minutes (5 sets):

Row 500 Meters
40 Double-Unders
20 Push-Ups

Mobility:

Lax to plantar

Lax to pec and shoulder

Mash triceps

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