April 10, 2019

 

a) WARM UP:

2 Rounds

  • 200 meter run
  • 10 banded pull aparts
  • 10 scap pullups
  • 10 beat swings in rings
  • 10 pushups

*then 1 minute pec smash per side

 

b) STRENGTH:

  • 10 minutes to work on

Muscle up transitions – this is not strength work, practice transitions

(Rx+: 1 strict RMU every 45s)

c) WOD:

  • Run 400 meters
  • 100 situps
  • Run 400 meters
  • 75 box jumps
  • run 400 meters
  • 50 kettlebell swings
  • run 400 meters
  • 25 meter handstand walk – this is the whole length of the rubber floor (P: 10 wall walks)
  • run 400 meters

**30 minute cap**

 

Posted in WOD