Tuesday January 20th, 2015 WOD

Warm up:  Partner warm up includes running, basic BW drills and handstand holds

Skill:  Ring Muscle Ups

         Beginners will focus on pull ups, ring hollow hold and transitions

         Intermediate will focus on C2B pull ups, ring dips and transitions

         Advanced will perform 8 sets of 3-4 reps/set

WOD:  12 minute EMOM

           Minute 1:  30 second all out row

           Minute 2:  Max handstand walk

           Minute 3:  12 Alternating pistols

           Minute 4:  12 KBS 70/53# (American)

Post:  10 minute foam roll

Nick ProhaskaComment