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Saturday “This is Spinal Tap” 3-12-16

11
Mar

Saturday “This is Spinal Tap” 3-12-16

VOD

 

Skills

MU PROGRESSION
10-15 Minutes
Muscle-Up Progressions
A)   5 reps Peek- a- Boo Swing
B)  4 Jumping Muscle Up into 1 Dip Hold + 4-7 Dips
C) 10-20 Pistols (each leg)

Strength

STRICT PRESS
10 Minutes
Build to 1RM

Comp WOD

CORE WALLS
6RFT
15 Wallball Shots
10 Toes 2 Bar

Machine WOD

WALL SIT-UPS
6RFT
12 Wallball Shots
10 Sit-Ups