WODs

11.2.17 Workout

11/01/2017

11.2.17

 

 

 

1) 10 min Mobility

 

5 Hips

 

5 Shoulders

 

 

 

2) 10 min Movement Prep

 

Muscle-ups

 

 

 

10 Scap Pull-ups on Rings

 

5 Kip Swings

 

3 Strict Ring Pull-ups

 

1 Ring Muscle-up

 

 

 

Burpee Pull-ups

 

 

 

10 Scap Pull-ups

 

5 Kip Swings

 

3 Strict Pull-ups

 

1 Burpee Pull-ups

 

 

 

3) Conditioning

 

“Big Nasty”

 

3 Rounds:

 

7 Ring Muscle-Ups

 

50 Air Squats

 

10 Hang Power Snatches (115/80)