Wednesday 150909

Steve J.

 

Dynamic Warm-Up – Mobility
Prepare for..

WOD:
10 Rounds for time of:
5 Strict handstand push-ups
10 Weighted Walking Lunges 155/100, 135/70, 95/50
15 Chest to bar pull-ups

Rest 5 min….


Then as many muscle-ups as possible in 7 min. (if you can not do muscle-ups,

then scale the last 7 min with some type of pull-up. Weighted, chest to bar,
butterfly, jumping, etc.)

*Scale rounds, weight and movements as needed . Ask your coach for help.

Cool Down

Competitors or athletes wanting to improve your Fitness level:
Back Squat
10-5-3-1-1-1-3-5-10

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