Tuesday, 17 December 2013

WARM UP
• 15 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple sets of the following movements:
1) Push Up / Ring Push Up x 5 (beginner = floor, intermediate = rings)
2) Overhead Squat x 5 (20/15kg bar)
3) Kettlebell Deadlift x 10 (24/16kg)

CONDITIONING
For time:
Buy-in:  25 Burpees
Then –
3 rounds:
10 Deadlifts, 275/185#
Then -
Cash Out:  25 Burpees

SKILL
12-minute Muscle up Wave:
Minute 1 – Complete 1 Muscle Up
Minute 2 – Complete 2 unbroken Muscle Ups
Minute 3 – Complete 3 unbroken Muscle Ups...
 Continue as long as possible.  When you fail, reset at 1 and continue for the remainder of the 12 minutes.  If you are still working on getting your first Muscle Up, substitute 1 Chest-to-Bar Pull Up + 1 Ring Dip for each (1) Muscle Up.