Wednesday. 9.17.14

MOB: Ankles. Hamstrings. Hips. Shoulders.

WU:

:60 of jump rope

:60 of double under practice

400m run.

REVIEW: Muscle Up.

S: :15 of max strict muscle ups EMOM for 10 minutes.

LIII: 1 strict muscle up

LII: :15 of max muscle ups EMOM for 10 minutes.

LI: Ten minutes of muscle up practice at sub of choice.

C: AMRAP in 20:00 of:

25 situps

50 double unders

400m run

LIII: 35 double unders

LII: 20 double unders

LI: 15 situps. 10 double unders (attempts count) or 100 single unders/toe taps to a plate. 200m run/walk ok. AMRAP in 15:00 ok.

PWMOB: Full body rollout.

Advanced: UB DU

Endurance: None

The Mar: Relax and listen to the birds with Jim.

Get better at the muscle up with The Supple Leopard and The Pocket Gymnast.

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