Warm-up.
-2-3 Min: Active
-3-4 Min: Mobility
STRENGTH / SKILL: Muscle Ups
-30 Bar Muscle Ups for time.
*If still working on Muscle Ups, substitute:
5 Rounds for time:
10 x Pull-ups (Chest to Bar if possible)
10 x Dips (Ring Dips if possible)
WOD: Intervals
10-12 x 200m Intervals
2 to 1 Rest to Work ration
RECOVERY
-Work on stretching & hip flexor mobility.
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