Movement Prep:

  • 2 Min High Hamstring Roll
  • 2 Min Banded Shoulder Work

Warm-up: 2 Rounds...

  • 1 Min Jump Rope
  • 10 See Saw Steps
  • 200m Run
  • 10 Hanging Shrugs
  • 250m Row
  • 10 Push-ups

Strength: 10 Min E2MOTM

  • 7 Ring Push-ups
  • 5 Strict/Weighted Pull-ups
  • 3 Max Height Box Jumps

Conditioning:

12-9-6 Reps for time...

  • Muscle-ups*
  • Deadlifts (275/185)

*Substitute 1 Ring Row, 1 M.U. Transition and 1 Ring Dip for each M.U.

*For those with strong muscle-ups, each time you break a set of muscle-ups perform 3 "penalty" deadlifts. Penalty deadlifts do not count toward the 27 prescribed deadlift reps.

Main Site WOD 9/13/15