10-08-2013

Warm up

Animal Warmup

Bear/Crab/Duck/Inchworm/Frog

Skill

Kipping Skill

Power Focus

Work Open/Close

Strength

BP: 50% 1x5, 60% 1x5, 70% 2x3, 80% 5x3

WOD

EMOM for 12 Minutes

EVEN - 3 Muscle-ups / bar or Ring

Sub - 5 Chest to bar

Sub -10-15 Ring rows

Odd

10 Pistols each leg

Sub 25 Squats

Mobility

Banded Upper

Foam Roll Quads/Calves

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