12 Mar 2015

Warm Up:
Junkyard dog
Squat therapy
Shoulder stability/pre-hab
wrist and forearm mobility

SKILL:
Pull ups:  10 sets of 3 position holds
Muscle Ups:  3 sets of 4-6 transition/hold/down (high rings)
If you cannot yet transition from high rings, 3 sets of seated transitions 4-6 reps each set

3 x 2 PULL/MUSCLE/DYNAMIC (hang)

WOD:
AMRAP 7 mins:
Squat Cleans and Sit-ups (anchored)

Complete as many as possible in 7 mins of:
10 Squat Cleans, 95/65 lbs
20 Sit-ups (anchored)

Rx2:  Hang power cleans same weight
MOD:  Hang power cleans lighter weight or medball cleans

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SILVERS:

Strength:
Overhead barbell walk OR Overhead barbell hold

SKILL:  Ring pulls to 90 degrees, flex arm hang

WOD:  7 MIN AMRAP
10 MEDBALL Cleans
20 Sit Ups (anchored)