Thursday, June 21st, 2018

 

A) Warm Up

:30 Seconds
Push-up to Down Dog
Air Squats
Active Spidermans
Banded Air Squats
Active Samson

Then

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

Dub practice and mup or pullup progression

C) WOD

75 Double-Unders
20 Overhead Squats 95/65
75 Double-Unders
6 Ring Muscle-Ups
75 Double-Unders
20 Power Snatches 95/65
75 Double-Unders
6 Bar Muscle-Ups

*12 c2b pullups is the scaling option for mups.