WOD: Tuesday, July 3rd, 2018

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Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • PVC Pass Throughs – 15 Reps
  • Pigeon Stretch – 1 Minute per side


Pre-Game: 4 Rounds

  • Run the Stairs
  • 3 Hang Power Snatches (ascending weights)
  • 5 KB Goblet Squats (16k/12k)

 

Workout: For Time

  • Buy In: Calorie Row/Bike/Runner (35/30)

-Then-

4 Rounds

  • 25 Wall Balls (20/14)
  • 15 Hang Power Snatches (75/55)

-Then-

  • Buy Out: Calorie Row/Bike/Runner (35/30)

 

 

Skill: Muscle Ups

  • Working on Ring/Bar Muscle ups OR accessory work for muscle ups

 

Core: 5 Rounds

  • 10 Knee Raises
  • :20s Knees to Chest Hold