Tuesday July 14th WOD

Warm up:  10 minute circuit including box step ups and farmer’s carry

Mobility:  Wrists/forearms

Skill:  Muscle ups

Conditioning:  3 rounds for time (Intermediate and Beginner athletes)

-400m run

-21 KBS 53/35# (American)

-12 T2B (sub Hanging knee raises)

Advanced athletes will perform 6 rounds for time

-200m run

-15 KBS 70/53# (Russian)

-5 Ring muscle ups

Post:  Foam roll

Nick ProhaskaComment