9AM partner wod
50 burpees
200m run with partner and slam ball
60 thrusters(95/65)
200m run
80 Deadlifts
200m run
90 Ball Slams (AHAP)
200m run
100 sit ups
10 AM Drills & Skills
Bar and Ring muscle up transition
*this class IS for you ESPECIALLY if you do NOT yet or barely have a muscle up. We will spend the class going over various transition drills and strengthening exorcises. Getting a muscle up takes time and patience while you build strength and drill the transitions. When you leave class you should add the drills into your weekly routines.
