Bedlam Thursday

by | Jan 11, 2018 | WOD

  1. A) OPEN GYM

 

  1. B) 30min at 75%

2:00 row/AD/400m run  

1:00 Plate OH walk

1:00 ABMSU

1:00 Stationary lunges

1:00 reverse singles

  1. C) Gymnastic Emphasis: Muscle Ups

5 rounds for Quality NFT

5-7 banded hollow lat pull backs https://youtu.be/FVjtOSA-dz8 *face rig.

5-7 pulses +:10 hold face up chinese plank

3-5 reps of 1 beat swing + 1 hip to ring

5-7 Ring dips @1111