Pre-Wod
Dynamic Group Warm-Up
Mobility:
Kettlebell Calve Smash (2 min/side)
Side-Roll: Foam Roller (2 min/side)
2 Rounds:
6 Trap-3 Raise w/6 Sec. Pause
6 Face-Pulls w/2 sec. Pause
Skill: Strict Muscle-Up Progressions
Workout of the Day for Tuesday, September 11th, 2018:
Strict Weighted Pull-Up*
7 x 2
*Superset with 30 sec. weighted Plank
3 Rounds:
800m Run, or 1k Row, or 2k Bike
5 Strict Muscle-Up
10 Clean & Jerk 135/95-lb