February 4, 2016

 

a) WARM UP:

Row for 2 min

3 Rounds for quality:

  • 5 air squats
  • 5 scap push ups
  • 30 sec chest opener
  • 30 Banded Ankle distraction per leg
  • 30 Banded Sampson stretch per leg
b) SKILL / STRENGTH:

12 min EMOM –

**last week for this…make sure that you are working on a tougher progression

c) WOD:

For time:

4 – 5 – 6 – 7 – 8

  • Muscle Ups (Scale for today 1:1 C2B and dip)
  • Wall Balls x 3

Then……(without specified rest)

  • 100 DU cash out

Score is time after the 24th rep of wall ball shots AND after the 100 DU.

d) ACCESSORY WORK:

  • 3 x 10 each leg DB step ups

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