Tuesday, December 10
WOD
Warm-up:
10 PVC passthrough
200m Run
5 Yoga pushup +walk dog
10 Floor slide
3-5 Strict pull-up or 6-10 Ring row
5 Ring dip or 7 push-up
10 PVC halo
10 Hollow rock
1 Wall walk up
2-3 Strict HSPU
2 Muscle-up or scaled MU
WOD:
A) EMOM x 8 (4 sets)
Odd: 3-7 Strict HSPU
Even: :30 Hollow hold (Scale to tuck hold)
B) 16 minute AMRAP:
3 Muscle-up (See scaling options below)
200m Run
*MU can be ring or bar.
Scaling options: (these can be mixed and matched)
Option 1: 3-5 Muscle up transitions on low rings
Option 2: 3-5 Strict Pull-up (C2B if possible) + Ring dip
Option 3: 3-5 Kipping Pull-up (C2B if possible) + Ring dip
Option 4: 3-5 Ring Row + Push-up
Mobility: (To be performed after class or at home)
:45 Side puppy
:45 Archer
