Josh Gets His First Muscle Up

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Thursday.

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

skill

WOD

Run 400 meters
10 toe 2 bar
10 squat cleans (155, 105)
AFAP

Rest 3-5 minutes

4 rounds.  record splits

Mad Mobi

trigger point
shoulders/pecs
Calf stretch
knee on the wall
press ups
roll lats.

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