Warm up: 2x 30 singles, 30 du's (attempts) and 1 rd of Cindy
Mobility: Pectoral /triceps lax ball smash
Skill/focus: Weighted Push Ups & Pull Ups
warm up as needed and. . .
5x:
max wgt push ups 115% bw (add 15%)
max wgt pull ups 115% bw (add 15%)
WOD
1 plate push 45#/35# (25 yds)
2 muscle ups (sub is 2 strict pull ups and 2 strict dips)
30 du's
AMRAP in 12 min
Post wgt (if used) for push ups/pu's and # rds for score
Uh yeah, that must have been a good one. . .
Mobility: Pectoral /triceps lax ball smash
Skill/focus: Weighted Push Ups & Pull Ups
warm up as needed and. . .
5x:
max wgt push ups 115% bw (add 15%)
max wgt pull ups 115% bw (add 15%)
WOD
1 plate push 45#/35# (25 yds)
2 muscle ups (sub is 2 strict pull ups and 2 strict dips)
30 du's
AMRAP in 12 min
Post wgt (if used) for push ups/pu's and # rds for score
Uh yeah, that must have been a good one. . .
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