February 9, 2016

 In W.O.D.

Warm Up

3 min Airdyne/Row

8 Good mornings w/ band

8/8 steps w/band

:10 sec HS hold

Strength

10min EOMOM

Even: 6 Good Mornings Med weight w/good form

ODD: 5 HSPU

WOD

4 Muscle ups (scale 6 transitions + ring dip)

8 KB Russian swings 70/53

16 Ab-mate sit ups (touch ground – touch toes)

200 M run

16 min AMRAP

Cool Down

10 Hip Ext + 30 walking lunges

x2 NFT

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