FYI: Coach Nate is out of town this week, so the Monday and Thursday 5:45 am classes will start at 6 am. Enjoy your extra 15 minutes if sleep.
Muscle-up May starts tomorrow. We will focus a lot of attention on our muscle-up progression. Everyday there will be time devoted to the skills and strength necessary to achieving and or improving your muscle-up. The key to getting your 1st muscle-up is building the foundation of skills and strength necessary. Your best chance at success is to follow a protocol sequentially rather than jumping around, skipping over key elements and hoping for the best.
Warm up: 3 Rounds of 10 KB Swings, 10 Goblet Squats, 10 KB SDLHP. Dynamic Stretch
Strength: Front Squat
(3/70)5
Pause at the bottom for 3 counts.
WOD: FLURRY
3 rounds for time:
40 Push-ups
20 Thrusters 100/65
20 Pull-ups
400m Run/Row
Icing: Tabata – Sit-ups / Ring Support Holds