Tuesday, January 11th, 2022

Coach led warm up

Banded mobility,

Then,

6 min amrap of:

10 PVC Pass Throughs

5 Scap Pull-ups

5 Scap Push-ups

5 Muscle-up Transitions or ring rows

WOD

For Time:

30 Strict Muscle-ups (mod: strict chest to bar, strict pullup, strict ring row transition)

*14 min cap

Rest 1 min at 14 Then,

Every 1:30 for 15 min of:

1 Clean Pull + 1 Power Clean + 1 Hang Power Clean

Post time and heaviest complex to Wodify and Whiteboard

Recovery

3 Sets:

:30 Cross Body Shoulder Stretch / Side

10 A-T-Y Drill (light plates)