Tuesday, 15 November, 2016

14
Nov

Tuesday, 15 November, 2016

Kelly B catching it low.

Kelly B catching it low.

Workout of the Day:

GENERAL WARM-UP:
1) 5 Minutes of:
Rowing, Biking, Running, or Jumping Rope. Can do one of these or any combo you want, just get moving for 5 minutes.
2) Joint Prep Routine
3) Banded Shoulder Stretch, 90 seconds per side
SKILL WORK:  
Muscle Up Skill Session x 15 minutes
WOD:
7 Minute Up Ladder:
3 Pull-ups 3 Burpees
6 Pull-ups 6 Burpees
9 Pull-ups 9 Burpees
…..continue in this fashion for 7 minutes *If you complete the rounds of 24….stop
Accessories:
1) 2 Rounds NOT for time: 100 Foot DB Bear Crawl (35/25) 50 Foot DB Bear Crawl Pushes (35/25) *If you do not have enough DBs for this do a 150 foot Bear Crawl unloaded and use light plates instead of DBs for the Pushes

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