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Did you happen to read about our newest staff member? Check it out here!

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A. MWOD:

MWOD: MWOD:
Crossover Activation Incline Plus, 8 reps (2 sec hold at end range)
Crossover Activation Victory, 8 reps (2 sec hold at end range)
*Banded OH stretch

 

B. Skill Work:

10 min Muscle Up Practice
Strength:
1) Banded Hollow/ Arch (10 reps)
2) Horizontal Ring Rows (10)
3) False Grip Hold

Technique:
1) Banded Hollow/ Arch (10 reps)
2) False Grip Hold
3) False Grip Hollow/ Arch swing
4) Hollow/ Arch swing with pull to hips

Efficiency:
1) Banded Hollow/ Arch (10 reps)
2) Hollow/ Arch swing with pull to hips
3) Pull to bottom of dip, come out of ring and re-establish hook grip
4) MU while holding dodgeball between feet

 

C. WOD:

15 min AMRAP
5 Muscle Ups
10 burpee box jumps (24/20)
*Scale: 8 pull ups/ 8 dips

 

D. Post-WOD Recovery:

Crossover Recovery Incline Plus, 10 reps (6 sec negative)
Crossover Recovery Victory, 10 reps (6 sec negative)
*Lax ball scapula smash