12/17/2013

WARM UP

Stick rotations
Push Up
Sit Up
Back extension
Walking Lunge

SKILL

Chest to bar Pull-up/Muscle-up

WOD

Five rounds for time:

200-meter Run/100 SU/25 DU
7x Muscle-up/10x Chest to bar Pull-Up
200-meter Run/100 SU/25 DU
7x Handstand Pushup
200-meter Run/100 SU/25 DU
30-second L-sit Hold from bar or rings
200-meter Run/100 SU/25 DU
20x Alternating Single-leg Squat

MOBILITY

Shoulders