Mar 11

Workout of days past

Skill

Bar Muscle Up Skill Drills: 2 x 5 Hollow-to-Arch + Jump (use box for assistance) 2 x 5 Assisted Turnover + 2 x 5 Hollow-to-Arch + w/ single leg on box 2 x 5 Assisted Turnover w/single leg on box Strength Drills: 4 x 5-8 Bar Muscle Up Beg: Jumping Bar Muscle Up Int: Bar Muscle Ups Adv: Unbroken w/ towel b/t feet + 3 x 25 Straight Banded Pull Down

Skill Drills: https://youtu.be/0dBgC5JrO8M

Conditioning

5 x AMRAP 3 250/200m Row 10 Goblet Squats Max Burpee to plate w/ remaining time

*rest 3 min *high effort on each AMRAP

WOD #2

“Cash Out”

3 x 20 Bench Dips

WOD

EMOM 15 1 – 15/12 cal Bike 2 – 10-15 Ring Rows 3 – 20m Quad Crawl

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