Monday – 071414

evil face meme

Warm-up/Prehab
3 rounds:
200 meter run
8 KB mobility squats
8 PVC shoulder dislocates
6 Single arm KB presses

Workout of the Day
Inspired by Competitor’s Training:
With a running clock,
9-7-5
Muscle-ups
Overhead squats (155/113)
then
At 15 minute mark:
12-9-6
Deficit handstand push-ups (45’s/25’s)
Squat cleans (185/133)

Sub for MU: 2x Kipping ring pull-ups (18-14-10). If you do not have pull-ups, 2x banded strict pull-ups.

Post your scores to the Whiteboard.

, , ,

%d bloggers like this: