171004 – WOD

October 4, 2017

Pre-class Mobility:

Lat Foam Roll

Pec ART

 

Warm up:

5 minutes Obstacle Course

Muscle-up breakdown

 

Skill/Strength:

EMOMx8

3 Muscle-ups

Or work on Muscle-up Transitions

 

WOD:

8 Min AMRAP

Max Strict HSPUs

*Every time you break, perform 200m Run

Rest 4 Minutes

8 Min AMRAP:

200M Run

15 AbMat Sit-ups

15 Push-ups

 

Mobility:

Circle-up

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