9.15.12
3m Plank Hold
MOB: Hip Capsule/Groin/Quad
MOD:Â Skill Work and Progressions
Muscle Up
If you have Mastered this skill Practice your Handstand Walk and HSPU
WOD: 10-1 w/ Run
Back Squat (115/85)
CTF Pushups
Muscle Up
1 Mile Run
Continuous Clock. 10-10-10, 9-9-9, til you reach 1-1-1 then Finish with a 1 Mile Run for Time.
LV1: Air Squat/Knee Pushup/Parallette Dips/Row
LV2: (55/35/15)/Knee Pushup/Ring Dip/Option to Row
LV3: (95/75/65/55)/Quick Fall Pushup/Muscle Up Progression or Band Asstd MUp
LV4: Rx’d