adantonia Danielle during Wednesday's 27 minute WOD!

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

 

1. Sink Mobilization: Overhead banded distraction 2 min./side

2. Technique review: 10 positions of the Turkish get-up (5 min)

3. Ten minutes deliberate practice of the positions of the TGU

or!

EMOM 10:

  • Turkish get-up x 2 (alternate sides on minute)

4. “Old School Upper Body”

  • 30 muscle-ups for time

12 min cut-off.

LIII: strict muscle-ups LII: strict, kipping, or banded, as available, or 60 pull-ups and 60 dips (as appropriate) LI: four rounds not for time of 10 ring rows, 10 dips

Cash-out Challenge:

  • 60s Max cals on Assault Bike or
  • 60s Max cals on C2 rower

Have fun!