Feb 16

Workout of days past

Skill

Bar Muscle Up Drill 3-4 Sets 1) Box Drill (Progress through Kip/Jump/Jump MU) 2) 12 PVC/Band Lat Pull Downs in Hollow

*Advanced athletes can practice strict BMU instead of box drill. Everyone should do the lat pull downs. Demo: PVC/Band Lat Pull Down in Hollow https://youtu.be/7xSFrlz8E2c?t=18

WOD #2

“Mobility Cash Out”

2 Sets 30 sec Quad Forearm Stretch 30 sec/side Child Pose w/Lat Bias 30 sec/leg Standing Quad Stretch

WOD

5 RFT: 5 Muscle Ups 15 Cal Row 20 Russian KB Swings

*MU Sub: 5 C2B Pull Ups + 5 Ring Dips

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