Monday, 27 January 2014

• 10 minutes - Coach's choice of dynamic warm up incorporating the following movements:
1) Weighted Strict Pull Ups x 5 (use a spotter, if necessary; do not add weight if using a spotter)
2) Back Extensions x 10 (not weighted; hip trapped on top of GHD pad)

AMRAP in 8 minutes:

- Rest exactly 5 minutes, then –

AMRAP in 8 minutes:
50 Double Unders
• If you do not have high rings available, or you are still working on getting your first Muscle Up, substitute 3 Chest-to-Bar Pull Ups + 3 Ring Dips for each Muscle Up.  

10 minutes to play around with getting inverted, i.e. Handstand Holds, Handstand Push Ups, Handstand Walking, etc.