Nov 2015

WOD 2015-11-11

“””A:
3 sets, not for time, of:
Rack Assisted Squats x 8-10 reps
Hip Flexor Stretch x 45 seconds per side
Russian Baby Makers x 10 reps
Wall Slides x 5-6 reps

B:
3 sets of:
Bar Muscle-Up Swing x 5 reps (Focus on getting the hip high to the bar)
Rest 60 seconds
Jumping bar Muscle-Ups x 5 reps
Rest 60 seconds
Box Muscle-Up progression x 5 reps
Rest 60 seconds

Point is to work on the movement patterns for mu.

C:
For time:
15 Power Cleans @50kg
30 Ring Dips
10 Power Cleans @50kg
20 Ring Dips
5 Power Cleans @50kg
10 Ring Dips