WARM UP:
750 M. Row
250 Easy, 250 Mod., 250 Hard
Then:
2 Rounds
5 Pass Throughs (Over)
10 OHS
5 Pass Throughs (Under)
Then:
5 Min. of Hip and Shoulder Mobility
SKILL:
7 Min. Muscle Up Work
-Ring Hollow Holds
-Ring Swing
-Ice Cream Makers
-Transitions
*Work where you are in your progressions.
LIFT:
EMOM 10
3 Snatch working up to a heavy single!
(Rest the remainder of the minute)
*Progressively add weight accordingly based on comfort level
**Start around 80% of 1RM. Work past your wod weight.
WOD:
“NINJA GAIDEN”
10 Muscle Ups
30 Snatch (135/95) (115/75) (95/65) (75/55)
10 Muscle Ups
*Sub. for MU will be 15 C2B Pull Ups only!
POST WOD:
Shoulder Mobility
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