Today we WOD for Kevin. To find out more and to donate to the cause, click here.
Warm-up
-5 arm bar stretches on each side
-Upper thoracic rolling for 5 minutes
-5 arm bar stretches each side
Skill
Muscle-up/Med-ball Muscle-up
Strength (20 miutes)
Front Squat
5-4-3-2-1
-All sets should be heavy. Warm-up with several sets then go in for the heavy set of 5.
WOD
“Ogar”
14 minute AMRAP
3 Power Snatches(135,95)
1 Muscle-up
12 Wallballs (20,14)
Games Athletes- Complete muscle-up with your medball between your feet