Feb 2016

WOD 2016-02-29

“A:
2 sets of:
T-Spine Stretch with Partner x 30s
Ankle Mobility Drill w/Kettlebell x 60 seconds per side
Ring Pec Stretch x 30 seconds

B:
Ring Muscle-up Progression
#1 – 3 x 3 Banded hip to rings (low rings)
#3 – 3 x 3 Muscle-up transition
#3 – 3 x 3 Hollow rock Jump transition

C:
8 min AMRAP of:
8 Thrusters
8 Chest-to-Bar Pull-Ups
8 Burpees Over the Barbell
(lateral jump is fine)

D:
3 sets of:
Bulgarian Split Squats x 8 reps each leg @ 30X1; rest 45 seconds between legs
Rest 60-90 seconds
Strict Pronated-Grip Pull-Ups x Max Reps
Rest 30 seconds”””