Friday
Warm Up:
2 rounds
400m Run
5 muscle up drills
5 ring dips
2 lengths bear crawl
Goat: 15 mins
On the minute for 15 minutes do 1-3 reps of a skill of your choice. Choose ring dips, muscle ups, kipping drills (swing only), pistols, snatch, clean, shoulder touches, hspu, handstand walks..etc. NO PULLUPS TODAY
WOD:
21-15-9
Burpee Tuck Jumps
Pullups
Sit-ups
Warm Up:
2 rounds
400m Run
5 muscle up drills
5 ring dips
2 lengths bear crawl
Goat: 15 mins
On the minute for 15 minutes do 1-3 reps of a skill of your choice. Choose ring dips, muscle ups, kipping drills (swing only), pistols, snatch, clean, shoulder touches, hspu, handstand walks..etc. NO PULLUPS TODAY
WOD:
21-15-9
Burpee Tuck Jumps
Pullups
Sit-ups