WOD 120703

Warm up: Dynamic WU 3 x 10 TTB/Pistol/ Dips/ Pull ups Barbell Warm Up

Strength: Sumo Dead lifts 5x5

12 M AMRAP Double Unders 30 20 Push Ups 10 power snatch  (75)

WOD 120329

20 Minute AMRAP
5 Muscle Ups
10 Back Squats (185/135)

Karlee hitting a huge Dead Lift PR. During a busy strength class

15 SDHP (75/55)

Come in early and be ready to work out. you guys will have a surprise guest coach during the classes tomorrow.

Remember how during the open you would look up all sorts of videos and tips for the work out. Well I suggest you do the same here, Muscle ups are a difficult movement and we want to make sure that you are prepped and ready to go when it comes time to hit it. Look for things that mobilize shoulder extension and external rotation. as well as remembering to hit the kips as well. If you do not yet have a muscle up today is not the day you are going to get them. Modify to some pull ups and dips and work on the strength for now.

WoD 110929

WOD

Have you been watching the games on ESPN?
What did you think?
Are you a little extra motivated after seeing it?

3RFT
Run 200m
30 sit ups
15 SDHP