WOD: Tuesday, January 21, 2014

(A) Muscle Up Skill Work

  • Hollow Arch Swings on Rings
  • V-Sit Hip Extensions
  • Seated (on Band) Tempo Muscle Ups

Please watch the 18 minute video on the movements listed above so you know what's coming tomorrow. CLICK HERE.

(B) Ring Dips (or Holds @ Top and Bottom)

(C) Conditioning: Start at any station but move top to bottom from A to C (Divide the class evenly into four groups), Part D is the last station for all

  • Station A: 2x 90 Second Row for Max Calories, with one minute rest after each interval
  • Station B: 2x 90 Seconds for Max Burpees, with one minute rest after each interval
  • Station C: 2x 90 Seconds for Max Double Unders (Sub Singles)
  • Station D: As a Class, Run/Jog 800m (only the injured row)

Malorie. Mighty Pull. Photo by Rafael Vega