Jan 2016

WOD 2016-01-13

A:

Every 2min, for 12 minutes, complete:
#1: Band Assisted Anterior Pec Stretch x 30 seconds per side
#2: Psoas/Hip Flexor Stretch x 30 seconds per side
#3: Ankle Pulses x 10-12 reps per side

B:
Ring Muscle-up Progression
#1 – 3 x 5set Dips
#2 – 3 x 5 Banded hip to rings (low rings)
#3 – 3 x 5 Muscle-up transition

C:
“”Sage”” As many rounds and reps as possible in 20 minutes:
20 Thrusters @43/30kg
20 Pull Ups
20 Burpees