FRIDAY 10-19-18

WARM UP3X

200 m Run

10 SHPT

10 sec each Pvc wrist Rolls forward/backward

10 Banded Pull-THRU

10 scap activation

5 Banded T,W,V

10 GHD SIT UPS

WORK OUT PREP

Bar Muscle-Up Progression

3 Kip swings

3 Hips at Bar

3 floor transitions(hip thrust)

3banded Bar Muscle up

or

3Bar Mu or attempt

CONDITIONING WOD

7 Rounds for time

200 m Run

6 BMU

6 Stone over shoulders sub with  heavy Muscle Clean 

*Sub BMU w/ 10 Banded Bar Mu or 10 jumping BMU

Or 12 C2B Pull ups

POST WOD

Blood Flow is the Secret

Mix match as needed

100 Banded last Pull downs

50 DB Hammer Curls(100total)

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