Pre-Wod:
Dynamic Group Warm-Up
Overhead Archetype:
LacrosseBall Pec Smash
LacrosseBall Scaps
Skill: Row & Muscle-Up Technique
3 Rounds:
150M Row
1-3 Muscle-Ups
Workout of the Day for Thursday, May 24th, 2017:
For Time:
1000m Row
10 Muscle-Up*
*Progressions:
• 20 C2B & 20 Dips (Break up as necessary)
• 20 Banded Ring Pull-Downs
• 20 Strict Banded Muscle-Ups
• 20 “Toe-nail” Muscle-Ups
“After Party”
20-15-10-5:
Seated Single-Arm DB Strict press (each side)
40-30-20-10
GHD-Sit-Up*
*Add load of necessary to increase stimulus.