“NINJA GAIDEN” WOD 6/15/15

I little throwback classic NES WOD.

WARM UP:

400 M. Run or Row

2 Rounds

10 Pass Throughs

10 OHS

10 Good Mornings

10 Scorpions

Then:

Shoulder & Hip Mobility

SKILL:

3 x 5 Weighted Strict Ring Dips

(Adv. Weighted Muscle Ups)

Pair With:

3 x 20 Weighted V-Ups

LIFT:

Front Squat

3 @ 65%

4 x 3 @ 70%

WOD:

“NINJA GAIDEN”

For Time:

10 Muscle Ups

30 Snatch (135/95) (115/75) (95/65) (75/55)

10 Muscle Ups

*Sub. MU for 10 C2B Pull Ups & 10 Dips Accordingly.

POST WOD:

Shoulder Mobility