Friday September 4th WOD

Warm up:  Partner 1,200m jog + coach-led BW drills and mobility

Skill:  Ring muscle ups

-Strict x3 ME sets

-1 MU + 2 Dips x4 sets

-2 ME UB set

Conditioning:  For time

-1 Rope climb 18’

-18 Weighted step ups 75/45

-18 Toes to bar

-250m row

-2 Rope climbs

-12 Weighted step ups

-12 Toes to bar

-250m row

-3 Rope climbs

-6 Weighted step ups

-6 Toes to bar

-250m row

Post:  Foam roll

Nick ProhaskaComment