Miercoles 26 Septiembre

Warm up

Mobility

+

2’ dead hang

+

3×10 reps Shoulder Dislocations PVC

Skill

Technique Muscle Up

 

MetCon

Rx
30 muscle-ups

Intermediate Option
Complete as many muscle-ups as possible in 15 minutes.
Then,
Complete as many rounds as possible in 5 minutes of:
5 strict pull-ups
5 ring dips

Beginner Option
Complete as many rounds as possible in 15 minutes of:
5 ring rows, using a false grip
5 jumping dips, slowing the descent

End Of The Wod

Challenge team of 3 : 10’ max cal row!!!