WOD for Sunday, Jan 05, 2020

Skills and Burn 05-01-2020

A) Ring Muscle-Up drills and skills.
Spend time working on the push, pull and transition elements of the strict ring MU.

B) EMOM 08:00
Minute 1: 40s Banded Pull-aparts
Minute 2: 40s Glute Bridges (no weight)

Conditioning 05-01-2020

For time:
40 DB Hang Power Cleans @50/35lbs
40 DB Push-ups
40 DB Thrusters @50/35lbs
40 DB Push Press @50/35lbs
40 Renegade Rows @50/35lbs (right + left = 1 rep)

16:00 Time Cap

Extra Credit 05-01-2020

Banded Pull-aparts: 3 x 25. Rest 60s.
– Use a supinated grip (palms up)

Open Gym

Make a note of your achievements in 'Open Gym'