Burgener Warm Up!!
10x air squats
10x toes to bar
10x dips off the ghd machine
10x box jumps
stretch stretch stretch
Skill
10 minutes
3 position snatch
From the floor......then above the knee......then high hang
*work technique to heavy set*
Wod
10-8-6-4-2 Muscle ups
50-40-30-20-10 wall balls (20/14)
**IF you cannot do muscle ups this will be your wod
25-20-25-20-5 pull ups
50-40-30-20-10 wall balls (20/14)
1 comment:
18:04 done with Kipping pull ups no muscle ups slower time messed up first round of wall balls did 30 had to go back and do 20 more
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