28

Oct 2015

WOD 2015-10-28

“A:
Every minute, on the minute, for 12 minutes, complete:
# 1 – Shoulder Opener x 30 seconds
# 2 – Narrow Grip Strict Pull-Ups x 5-8 reps
# 3 – Reverse Flys x 10 reps

B:
3 sets of:
Muscle-Up Swing x 5 reps
Rest 60 seconds
Muscle-Up Low Ring Transition x 5 reps
Rest 60 seconds
Ring Dips x 8-10 reps
Rest 60 seconds
Point is to work on the movement patterns for mu.

C:
Every 45 Seconds for 9 Minutes (12 sets)
Banded Deadlift x 2 reps @ 35% Bar Weight + 25-30% Band Tension at Lockout