11/28...WOD

Warm up: 2 Rounds

  • 25 air squat
  • 10 hollow rocks
Active tack and stretch hamstrings while seated on a box (50 extensions per leg)
Active tack and stretch medial border of the scapula (50 passes per shoulder)

 

Skill/Strength:

15 Mins of gymanastic Skills: Muscle ups, rope climbs, HSPU, HS Holds/walks, kipping pull-ups.

WOD:

3 Rounds

  • 5 Muscle ups (3 pull-ups & 3 dips for one muscle up)
  • 10 burpee box jumps 24/20
  • 20 Ab Mat sit ups

Post Wod: Rest 1 min

  • 2 min plank hold