Feb 2016

WOD 2016-02-19

“A:
3 set of:
Double Lacrosse Ball to T-Spine x 45 seconds
Ring Pec Stretch x 45 seconds
Internal Rotation Drill x 5-6 reps per side

B:
1 min on / 1min of for 30 min of:
10 Burpees Over bar
30 Double-Unders
4 Strict Handstand Push-Ups (12 push-ups)
10 Front Squats @50/40kg

C:
Bar muscle up Progression
#1 – 3 x 5 set Hip to bar
#2 – 3 x 5 set Box muscle-ups
#3 – 2 x 5 set Muscle-ups”