WEDNESDAY 1/18
WARM UP
Every :30 seconds for 3 Minutes
TWO 25 Foot Shuttle Run (down is ONE, back is TWO)
Straight into Class warm Up with Coach
(25 feet)
Butt Kicks
Walk on Toes
Walk on Heels
Inch Worms
Hollow Hold Progressions :30 hold at each position
Kip Swing
Chin Over Bar Pull Ups
Chest to Bar Pull Ups


BMU
:20 SKILL/CAPACITY
AMRAP 5 Minutes
Sets of 1-5 Bar Muscle Ups
OR
5 Minute EMOM
X Reps of Banded Strict CTB or Chin Over Bar Pull Ups


:35 WOD
12 Minute AMRAP
12 Alternating DB Snatch 50/35
12 Pistols (6 each leg)
12 25-foot Shuttle Runs (Down is ONE, Back is TWO etc.)Target Score: 4+ Rounds
Scaling: Athletes may grab the toes, use the rig for assistance, “toe tap” forwards, backwards etc., curtsy
pistols etc