Tuesday…12/20/16

A. Skill: 10 min MU skill Practice
Strength:
1) Banded Hollow/ Arch (10 reps)
2) Horizontal Ring Rows (10)
3) False Grip Hold
Technique:
1) Banded Hollow/ Arch (10 reps)
2) False Grip Hold
3) False Grip Hollow/ Arch swing
4) Hollow/ Arch swing with pull to hips
Efficiency:
1) Banded Hollow/ Arch (10 reps)
2) Hollow/ Arch swing with pull to hips
3) Pull to bottom of dip, come out of ring and re-establish hook grip
4) MU while holding dodgeball between feet
 
B. MWOD:
LAX Ball Sand Angels
 
C. WOD:
Health –
15 min AMRAP
10 Hang cleans (95/65)
10 box dips
10 Pull Ups
Fitness –
15 min AMRAP
10 Hang cleans (115/75)
5 Muscle Ups
 
D. Post-WOD Recovery:
More LAX Ball Love!