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**Reminder: last friday night lights this friday! Come out in your team colors and bring a healthy tasty dish or desert to share!

Pre-Wod:
3 Rounds:
5 Pull-Up
10 Push-Up
15 Air Squat
10 Calorie Row

2-3 Rounds:
3 Turkish Get-Up (each hand)
5 Good Morning
15 GHD Sit-Up

Workout of the day for Thursday, March 26th 2015:

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 muscle-ups (Sub 7 Chest-2-Bar + 7 Ring Dips)*

*If you do not have strict pull-ups choose one of the following instead of muscle-ups:
• 7 Supine Ring Rows + 7 Parallel Bar Dips
• 3 Sets of: 15 Seconds Chin-Up Hold + 3 Parallel bar dips
• 3 sets of (5 Second Chin-Up Hold + 5 second decent) + 3 Parallel bar dips

If you are working towards your muscle-Up choose one of the following instead of muscle-ups:
• 3 sets of: 3 Strict Chest-2-Rings + 3 Full ROM (shoulder-to-rings) Ring Dips
• 3 sets of: 3 Hips-To-Rings + 3 Kip Skill Transfer movements (Banded Swing MU, Floor Kip MU, Jumping MU)
• 7 “toe-nail” Muscle-Ups

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