Feb 2016

wod 2016-02-12

“A:
3 sets of:
Pec Smash x 45 seconds per side
Rack-Assisted Pec Stretch x 45 seconds
Band-Assisted Anterior Pec Stretch x 45 seconds per side

B:
Every 4 minutes, for 24 minutes (6 sets) of:
20 Deadlifts @80/60kg
15 Air Squats
10 Ring Dips

C:
Ring Muscle-up Progression
#1 – 3 x 5 Banded hip to rings (low rings)
#2 – 3 x 5 Muscle-up transition
#3 – 3 x 3 Hip to rings (high rings)
#4 – 2 x 5 Muscle-ups”