7/8/2014

WARM UP

In 10 min or less

Block squeeze w/ shoulder flexion
Pass through
Kipping swings
Push up
Plank
Scorpions
1 leg hip hinge
Wall sit
Inline lunge

Bergener

start skill or buy in if finish early

BUY IN

Snatch Grip DL + Hang Snatch + Full Snatch

7 sets of the complex @ 65-75% of 1RM

 

SKILL

Ring Dips

WOD

!Ring-a-palooza!

4 RFT

5 STRICT ring dips

10 ring push ups w/ feet on a box

20 ring rows w/ feet on a box (if possible)

*16 min time cap*

CASH OUT

Muscle Up progressions

https://www.youtube.com/watch?v=xIX8RIYYiSI 

or

http://outlawcrossfit.com/2014/01/15/muscle-up-education-series/

*for those of you who want to achieve a MU, do this during warm up instead of Kipping swings*

MOBILITY

Pecs/triceps

https://www.youtube.com/watch?v=RmGgYuMWf1A