Tuesday 12 July 2011

http://www.youtube.com/watch?v=2q8KMnWUsvg

Warm up
400m run

25m butt kicks
25m knee raises
25 walking lunges with hip rotation
20 push ups

20 squats
20 body/hip rotations

Muscle up progression

WOD
3RFT of:
Muscle ups
Squats
or
Pull ups/ring dips
Squats

RX: 12 muscle ups/75 squats
Scale 1: 40 pull ups/40 dips/75 squats
Scale 2 : 30 pull ups/30 dips/50 squats
Scale 3: 20 pull ups/20 dips/30 squats