09.19.16

Warm Up: 3 rounds not timed single arm DB press x 6 each side 1 length of inchworm with push up 40 single unders 2 lengths of shuffle

Primer: Pass thrus with band x 10 reps Reverse pull up stretch x 6-8 reps bar muscle up swings: x 4 at each teaching point

Bar Muscle up Focus 1. Feet stay in front of the bar 2. Center of mass back behind the bar when you initiate the muscle up 3. Straight arms

WOD: Team of 2 14:00 AMRAP One work, one rest 50 DUs or 100 singles 5 HSPU or DB seated press 5 Bar Muscle ups or 8 C2B pull ups or regular pull ups

Mid-line Stabilization Tabata :20on :10 off for 8 rounds odd rounds: spider abs : like mtn climbers but slow and bring the knee to the elbow by swinging out wide even rounds: hollow hold