Tuesday, 20 September, 2016

WARM UP – MOBILITY
Banded shoulder warm-up (dislocates / pull-aparts / ex-rotations / pec-fly circles)
Parter shoulder stretch w/ dowel – 30-40s each (overhead + extension (palms down on both))

WOD A
EMOM x 12 (4 rounds of each alternating)
A1) 1-2 Strict Muscle-ups + 1-4 Kipping Muscle ups / Sub 4-5 banded or Jumping transitions
A2) 20-40 ft Handstand walk / Sub 2-3 wall walks or 30s of handstand elbow/shoulder taps
A3) 20-30s L-sit on parallettes / Sub tuck hold off of benches/boxes as needed.

WOD B
BENCH PRESS X 2
Every 2 min x 5 sets: 2 bench press @ 85-90% of 1RM

WOD C
DOUBLE DOWN
Complete AMRAP in 6 min:
30 Doubleunders
10 Push-ups

ACCESSORY
Crossover Symmetry “Iron Scap”
3-4 sets of 30 Russian twists + AMRAP Hollow rocks (mix in every 2-3 CS movements)