Wednesday 11/30/16

Warm Up

"Fish" game

Strength

"Pump you up, Wednesday"

Part A: 3 sets 

5 Muscle Ups

 Handstand walk length of rig 

(Modification 3 wall walks with 10 shoulder taps) 

Rest 3 mins between sets 

Part B: 4 sets

 3 x 5 OHS rest 90 secs between sets

Ride down slow (3 sec decent) hold @ bottom for 3 secs before coming up

Part C. 10-15 mins EMOM

SDLHP (Sumo Deadlift High Pull)

 Build up to a heavy-ish single