7 October 2013

Warm Up

3 rounds of 20 parallete lateral jumps 

10 pull ups 

10 ring dips 

10 press (bar)

10 push press (bar) 

10 GHD sit ups

samson stretch

Skill

Muscle Up Progressions

WOD

3 rounds for max reps/rounds: 

1 min max effort muscle ups 

3 min amrap of 9 shoulder to overhead (115/75), 12 toes to bar

2 min rest