15 July 2013 - Muscle Ups / Thrusters

Centurions tomorrow after each class we will need to bring some of the equipment back into the box. Thanks so much 

Camille Leblanc-Bazient slow motion muscle ups. 

WOD 1:

9-6-3

Muscle ups

Thrusters (155/105)(135/95)(95/65)

*NO banded muscle ups*

-if you cannot do muscle ups this is your wod-

18x pull ups

9x thrusters

16x pull ups

6x thrusters

12x pull ups

3x thrusters 

---Rest 5 minutes---

WOD 2:

3rft 

25x ab mat sit ups

25x walking lunges with weight over head (45/25)(35/15)(25/10)

Drink water and DO YOUR MOBILITY!!! 

Don't forget to pick up your shirts or shorts if you have purchased them!