Skill: Muscle Up Progressions : Hollow to arch swing - Hip Pop - Convert (Banded)
Partner WOD - Split the reps!
100 Sumo Dead lift High Pulls (KB) / Med Ball Overhead (20kg/12kg)
80 Wall Balls / Plank (20#/12#)
60 Double Unders / Squat Hold
40 Toes to Bar / Dead Bar Hang
20 DB Press / Front Rack DB Hold (45#/25#)
10 HSPU's / Handstand Hold
4 x 75m Run (Together)
Partner A works while Partner B holds, then switch. Divide the total number of reps in half and split the working sets as needed.
Stephanie, Jaclyn, Osh - 16:56
Leslie, Yajaira - 20:00
Mark N., Joobin - 18:58
Jennifer P., Austin - 13:59
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