Wednesday 7/25

Warm-up

2 sets: DB ER x 10/side Powell Raise x 10/side DB High Pull x 10/side + Kipping Progression- Do on rings if working on MU Hollow Hold x :10 Hollow Rock x 10 Arch Hold x :10 Arch Rock x 10 Shoulder Retraction x 10 Kipping Swing x 10 + Scapular Retraction x 10 Slow Push up x 5 + 1-2 warm up round 5 Pull ups 5 Dips

Skill

A: 30 Muscle-ups For Time (Time)

10 minute cap

A: Muscle Up Modification (Time)

2 Rounds: 30 Pull-ups 30 Dips 10 Minute Cap Dips RX is ring. Do bar if needed.

B: L-Sit (1 x max hold)

If under 15 seconds, do a hanging or hollow hold. Priority is heels above hip crease.

B: Hollow Body Hold (1xmax hold)

reps = seconds

Metcon (Time)

3 Sets: 25 Wall Ball Shots, 20/14 Rest 30 Seconds 500m Row @ 2K Pace Rest 90 Seconds score is total time minus 4:30.

Extra Work

Metcon (No Measure)

3 Sets, Not For Time: 100 Meter Kettlebell Carry (1 Front Rack, 1 Overhead) 200 Meter Sled Drag 30 Weighted Sit-Ups

#workoutoftheday