Thursday 3/22/18

Warm up 2x
1 min Row
1 min Bike
2x 10
Spider-Man push up
Banded Squats
Scorpion
Ring Rows
Kip bar taps

 

 

 

Strength
Back Squats
3 Waves(sets) of:
2 reps @ 80%
*Rest 60-90 seconds
7 reps @ 70%
*Rest 2-3 minutes

WOD
7 Rounds  for Time
15 Sit Ups (GHD Adv)
10 HRPU (Strict Handstand Push Ups advance)
6 Modified MU /(3Muscle Ups advance)
*Rest at least 1 minute between rounds. just do 7 rounds with the 1 minute rest after each round!

Modified MU
Banded
Jumping

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