Tuesday 10/13/15 - 3...2...1...Row!


MAIN WOD M:1 20:00 EMOM alternating: a) 1-3 Muscle-Ups (Athlete choice of ring vs. bar) b) 3-6 Strict Toes-to-Bar

Strict ← Muscle Ups → Jumping MU + Negative → Box Transitions Strict Toes to Bar → Headstand Leg Raises (https://www.youtube.com/watch?v=nc4TV7Y1ghw) → :35 Plank

Notes: Headstand Leg Raises can be modified from feet starting on floor, to abmat, to medball. Select numbers to complete each round with good form. This should feel like you are working, but not as if you are flirting with failure or technical breakdown.

M:2 Every 2:30 for 8 sets: Row 250m

Notes: Time each row individually. If 2 or more people are sharing a rower, athlete will follow consecutively behind the person(s) in front of them.

VIRTUOSITY V:1 Warm Up V:2 Learn

V:3 Review: Squat (Air,Back,Front, OH), T2B (Scaling), KB Swing

V:4 150 Single Unders -Then- 3 Rounds: 15 OH Squats 15 T2B/K2E/Leg Raises 15 KB Swings -Then- 150 Single Unders

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