“thursday 12.19.13”

IMG 2970

Warm-up:

          dynamic + shoulder mobility

Skill:

           bar muscle ups

video: http://gymnasticswod.com/content/bar-muscle-progression-pt1

video:http://gymnasticswod.com/content/bar-muscle-progression-pt2

video: http://gymnasticswod.com/content/bar-muscle-progression-pt3

Strength:

        front squat: 5x65% 5x75% 5+x85%

        bar muscle-ups: 2xME

WOD:

         30 burpees 

         15 front squats (185/125)

         30 burpees

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”


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