Pre-Wod:
Dynamic Group Warm-Up
Eccentric Calve Raises
Group Wrist Warm-Up
10 min AMRAP:
2 Kipping Pull-Up
2 Chest-2-Bar
2 Hips-2-Bar
1+ Bar Muscle-Up
5 Box Jump
25ft. Alt. Split Leg Handstand Kick-Up
15 PVC Passthrough
Skill Work: Muscle-Up, Handstand Walk
Workout of the Day for Thursday, November 16th, 2017:
5 Rounds (20 min cap)*:
4 Muscle-Up**
30 ft. Handstand Walk
20 Box Jump 24/20
10 V-Up, or GHD Sit-Up
*If you’ve got a twenty pound vest or body armor, wear it.
**Muscle-Up Progressions:
• 6 Strict Pull-Up + 6 Dip
• 8 Kipping Pull-Up + 8 Dip
• 4 Strict Banded Muscle-Up
• 6 Banded Ring Pull-Downs
• 4 “toe-nail” muscle-Up