Monday, 20 January 14

20 Jan Monday, 20 January 14

Mob:

M-WOD: mobilize hips and shoulders to prep for burpees and muscle ups!

Skill:

2×10 ring rows to chest (w false grip) 2×10 ring pushups to single arm extension (L/R+pushup=1 rep)

Strength/Skill:

GYMNASTIC:
Weighted (or band) Pullups (allow 8 min)
ME pushups (w.hand release) in 2 min

WOD:

“Ryan”
5 RFT:
4 muscle ups
21 burpees”