WOD 10/6/2015
Front Squat 6×4@80% Muscle-Ups x 3-10 reps 4 sets of 3 low-ring muscle-up transitions 2 sets of ring dips x 6-8 reps Conditioning: 7 minutes of: 7 Hang Power Snatches (135/95) 14 Toes to Bar Post WOD Mobility - 2 MIN EVERYONE! Upper Thorasic Openner on Keg, PVC Roller (use a bar or weight if you like Skill Work: Running / DU Ready State: find time to perform the following: 45s single arm downward dog hold each arm 45s high hip crab hold 45s legs over head (back flexion) 45s chest openner (back extension)
