WARM-UP FOR TODAY’S WOD
Jump rope (singles) or row to raise body temperature. (2-5 minutes)
Foam roll spine, lats and glutes (no more than a few minutes) then:
Band mobility exercises for the shoulders
Band mobility for lats
Dip Mobility (only if doing muscle-ups)
kettlebell Good Mornings
10 reps of the following: push-ups, sit-ups, squats, mountain climbers, goblet squats with kettlebells.
10 reps of dumbbell push press and dumbbell thrusters.
3 rounds of 5 wall ball & 10 double unders (or 20 singles)
Workout of the Day
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots, 20-lb. ball to 10 feet
SCALED: 50 wall ball shots, 200 singles
REMINDER: For those performing muscle-ups….arms and legs must be extended while hanging from the rings and your feet may not touch the ground. Arms at full extension means NO BEND in the arms prior to executing the muscle-up while you hang in full extension.
For complete workout standards, video and scorecard click here.
Post your scores to.