WOD Wednesday August 23, 2017

Gymnastics Conditioning
Muscle-Up Practice
EMOM x 10min
Rx+ Every 2 min, max set unbroken muscle-ups (record total reps) **athlete should be able to do minimum of 2 MU every round for this
Rx 1 Bar or Ring Muscle-Up
S1 Low ring MU progression and/or MU kips/attempt
S2 5 difficult ring rows & 5 bench dips

16min AMRAP
-12 Squat Snatches (95/65#)
-200m Run
-12 (Back Rack) Walking Lunges (95/65#)
-200m Run

-Pigeon Stretch
-Scorpion Stretches

Core Cashout
3 Sets:
-10 Tuck-ups
-20 Hollow Rocks
-30 sec Plank