WOD – 2/27/2015

Warm-up:

Mobility

10 seconds (holds) or 5 rotations (circles) each; circles are both directions

Rotations: Wrist, Elbow, Shoulder, Neck, Waist, Knee, Hip Joint, Ankle

Holds: Behind the Head Tricep, Behind the Back Pull Down, Chest Fly, Good Morning & Back Extension (2 sets), Side Bends, Straight Leg bend (legs apart; both legs), Straight Leg bend (legs together)

Dynamic

2 min: Double Under Practice

3 min: Pizza Mats [mountain climbers]

Skill:

Muscle-up Transition

WOD:

Strength:

Standard Clean (5 x 5 @ 75% 1RM)

Met Con:

6 rounds
-5x Ring Muscle-up
-10x Dive Bomber
-15x Dip
-30x Single Under

Cool Down:

Repeat the Mobility section of the Warm-up