Dynamic Warm-Up – Mobility Prepare  for…

Test: 1:00 max effort Double Unders.
(Accumulative score. Mark max unbroken reps in notes.)

A. Skill- Pistol:
https://www.youtube.com/watch?v=gZDcmOLKUxc   
In any progression, enforce the following: 1-Keep weight in midfoot. 2-When standing, drive through the ball of the foot. 3-Keeping weight in heel will make you fall backward.

Primer:  
2 rds of:
1 MU or Box MU’-C2Bar or 2x Jumping Pullup w/3 sec eccentric drop
2 Push press
2x Pistol each side alternating


WOD
5 Rounds of:
3:00 Amrap w/1:00 rest
3 Muscle Ups   RX+ Rings, Rx Bar MU
5 Push Press 115/95
8 Pistols each side alternating
1:00 Minute Rest

Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.  

RX+: Ring Muscle Ups RX: Bar Muscle Up

Scaling Options:
Box MU’-
C2Bar or 2x Jumping Pullup w/3 sec eccentric drop
Push  press 95/65 75/45

Pistols- Counter weight, Band assisted, pistols to box

Team Cool down + 70-100 Rocky sit-ups ( double twist at top), every 20 stop. Do 1  Mobility hold for 30- 20 sec each body part till finished with Yo Adrian situps 5-7 minutes

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