Saturday 11/26/15 - Watch the Clock
w/ Coach Jess
We will work on Muscle up Drills. I will also be introducing a 4-week muscle up development program starting Monday 11/30 and will demonstrate some of the drills used.
There will not be a Gymnastics WOD.
2 Rounds NOT for time:
5 4-Point Squats (https://www.youtube.com/watch?v=IWWGbmMPYUE)
10 PVC Good Mornings
10 Lunges Alternating Legs.
10 Leg Swings Front & Side
*Move through it at your own pace; this is a warm up.
M:1 Back Squat
2 BS @ 65%
Go Every 2:00 for 14:00 of:
4 Front Rack Lunges 135/95 (Alternating)
3 Hang Power Cleans 135/95
(Rest extra time.)
Scale weight to 65% of Power Clean.
*Try for consistent pace