Mercredi 12 octobre 2016

A] Warm-up

B] Skills

15 minutes to practice one or two movements:

double-unders

ring or bar muscle-ups

butterfly pull-ups

toes-to-bar

kipping handstand push-ups

kipping ring dips

etc

C] Wod

Amrap 20 minutes:

400m row

15 sumodeadlift high pull @ 95/65

15 push-ups

15 overhead sit-ups @ 25/15

15 of the movement in part B

(if muscle-ups do 3 reps, if double-unders 40 reps)