130409

Tuesday

Warm up:
6 x 50m strides with 2 push-ups after each

Mobility

Strength/Skill:
Pull-ups/Dips
Beg - 3 x 5 partner assisted pull-ups + box/bar dips
Int - 3 x 6 partner assisted pull-ups + box/bar dips
Adv - 3 x 8 strict pull-ups and ring dips

WOD:
4 min AMRAP:
10 burpees
30 DUs(2 x 1 singles)
Rest 2 min
4 min AMRAP:
20 KB swings (1.5/1pd)
30 DUs (2 x 1 singles)
Rest 4 min
800m TT

[20 min time-cap; scale accordingly]


                                                          Muscle Up Progression