06-04-14 A. Group joint warm up 4 Samson stretch -2 rds NFT 200m Run 4 Wall Climbs 6 Med Ball Cleans B. Rowing Skill Work 4 rds 200m Row sprint (Men aim for hitting sub 1:35 pace, Ladies sub 1:48 pace) Rest :90 seconds C. WOD for time (20 min time cap) 500m row 40 Wall Balls 30 Burpees 20 DB snatch 40/25# (All 10 right, then all 10 left arm) 10 Muscle ups** 20 DB snatch 40/25# (All 10 right, then all 10 left arm) 30 Burpees 40 Wall Balls 500m row D. Mobility Roll out legs- 1 min each quad, 1 min each hamstring, 1 min each calf. Hip floss out with band (May 28th 2014 M-WOD daily RX) **Scale options for muscle ups a) 10 Muscle up transitions b) 1 Strict pull up + 1 dip = 1 MU c) 1 Push up + 1 ring row = 1 MU
Posted on: Wed, 04 Jun 2014 01:10:06 +0000
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