TUESDAY

Mobility & Movement Development

·        Shoulders and Core

·        Chest-to-bars/ Bar MU’s

·        Toes-to-Bar/ leg raises

·        Box-jump overs

Focus:

·  Movement technique and efficiency

·  Rhythm in movements

WOD

10-minute EMOM

Each minute perform:

·       1-3+ Bar Muscle-ups OR 3-9 Chest-to-Bar Pull-ups

·       AND 5 Box Jump-overs

Rest 2 minutes

10-minute EMOM

·       Toes-to-Bar OR Leg Raises

·       AND 5 Box Jump-overs

DESSERT

·       Max cals in 3 mins

Focus of WOD:

· Met-con/Gymnastics

· Cycle technique for gym movements

· transition ability between gym and box jump-overs