Friday April 28, 2017

(Practice / Olynastsics)
Warm-up: 500m Row (3-4 min)

SOD & WOD Review

Skill OD: Bar Muscle-up review and practice AND Handstand Walking Review and Practice

WOD

5 Rounds for Time:
4 Clean & Jerks (205/115)
6 Bar Muscle-ups
40-ft. Handstand Walk

Muscle-up Mod 1 = 1 Jumping bar muscle-ups or Banded M-ups = 1 M-up
Muscle-up Mod 2 = 1 BB Rollout = 1 M-up
HS walk Mod 1 = Box Pike position handstand walk around
HS Walk Mod 2 = Accumulate 60 seconds of HS wall hold