Tuesdays in April we will get gymnastic practice!
Warm Up:
2 Rounds
Row 250m
6 Inch Worm with Push up
20 DB Snatch (light)
Skill:
Rig Work!!!
It's all about the kip today. Practice your basic kipping skill ... once warmed up.. apply that to where you are in the Muscle Up, Chest to Bar, Pull Up!
-Practice the Hang and kip
-Kip with a band if you are knew
-Kip 3-5 times and work on stopping your body (engage your core and shoulders)
If you have your pull up then work on Chest to bar, if you have those, then work on your Bar Muscle Up
WOD:
6-9-12-9-6 Reps for time of:
Burpees over barbell
Squat Cleans (155/105#)
Chest to Bar Pull Ups