February 24, 2015

February 24, 2015

Muscle Up Progessions!

WARM UP 200m Run Plyos SKILL Muscle Up Progressions (15min) WOD Max Effort Everything 45s on/15s rest 4x at each station 1) Push ups/ Slam balls 2) Cal row/ Step ups 3) Thruster (95/65)/ Russian twist (25/15) 4) Lunge jump/ Plank hold *Ex: Round 1 = push ups Round 2 = slam balls Round 3

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