Pre-Wod:
Dynamic Group Warm-Up
Group Hip Opener
3 Rounds (9 min cap):
10 Cal Row, or Bike
10 WallBall
20 Single DB Overhead Lunges (10/side)
5 Dips
5 Chest-2-Bar
Ankle Mobility (2 min/side)
Skill, Alt. Between:
DB OHS Warm-Up
Muscle-Up Drill
Workout of the Day for Monday, May 15th, 2017:
21-15-9:
Muscle-ups
Single-arm overhead squats 70/50-lb
Progressions:
• Toe-Nail Muscle-Up
• Strict Banded M.U
• Banded Ring Pull-Downs
• 30-20-10 (C2B + Dips)
Sweat Session Workout for Monday, May 15th, 2017:
7 min AMRAP:
5-10-15-20-25…
WallBall
Burpee
7 min AMRAP:
10-12-14-16…
Russian KB Swing
Single-Arm DB Overhead Lunge
Pull-Up
7 min AMRAP:
5-10-15-20-25…
Box Jump
“See the Light” Sit-Up