THURSDAY

Wrist wraps/tape

Knee Sleeves

Grips

Running Shoes

Technique Development

Bar Muscle-ups

9-minute EMOM

·     1^st min: low bar pullbacks on rollers

·     2^nd min: explosive or weighted glute bridges

·     3^rd min: Lat and Thoracic Spine rollouts

Focus:

·  Technique development

WOD

7 Minute AMRAP

·    10 single arm DB Thrusters

·    3+ Bar Muscle-ups OR Jumping Bar Muscle-ups (including banded, box, single leg box)

Focusing on:

·   Consistent unbroken sets

·   Hips to bar for MU’s

·   Fast transitions for MU’s

Cool Down run or calories