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.


Dynamic WU:

2 Rounds NOT for time:

5 4-Point Squats (

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

10:00 EMOM

2 BS @ 65%

Go Every 2:00 for 14:00 of:

4 Front Rack Lunges 135/95 (Alternating)

3 Hang Power Cleans 135/95

100m Sprint

(Rest extra time.)

Scale weight to 65% of Power Clean.

*Try for consistent pace

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