Strength/Skill: Thruster 3 x3 Work to heavy set of 3 every 90 sec) 10-15 minutes pull up/muscle up practice WOD:  For Time:   9-6-3 Muscle Up (Sub burpee pullups x 2) Thruster 165#/110# Additional: Weekly Challenges Mobility  Read More

Strenth/Skill: Headstand/Handstand Practice Hollow Rockers Superman Hollow Rockers Kipping Pull Up  WOD:  4 Rds For Time 25 Jumping Pull Ups 20 Squats 15 Push Ups Rest 1 Minute between Rds Additional: Weekly Challenges Mobility  Read More