Monday 2/26/18


1) Muscle up and Pull up Drills! 

Scaled: 4x:30on/:30off bar hangs
4x10 ring rows (pulling as low as possible. hands
stay parallel to each other, and as close together as possible.)

RX: 4x :30 false grip ring hangs
5x3 Strict false grip ring to chest

2) Overhead Squat (5x3)

With a :03 pause at the bottom of each squat.

3) "Nancy"

5 Rounds for time of:  
400m Run  
15 Overhead Squats, 95# / 65#