TWOW:

1 Mile Sandbag Run RPE 7-8

Then…5x200m Sprint at RPE 8-9.  200m Walk recovery

Skill WOD:

-10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level

-3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest

-EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute)

-Tabata T2b/Bar Muscle Up. alternate every round for 5 rounds each.  Try to make BMU kip look exactly like T2B kip

-5x Peg board ascent and descent

-3×10 weighted ring dips with 2 second pause

No Muscle ups yet?

Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups

Bar Muscle up 3×5 kip to hip

Extra WODS:

Crossfit Games Masters Online Qualifiers WOD 5

30 snatches, 135/93
30 strict handstand push-ups

Time cap is 6 minutes, but go until completion, trying to stay as close to time cap as possible

AND….

10 Rounds

25m Prowler Push -Heavy 185-225 men 135-160 women (depends on ground surface.  Use much less weight if on rubber mats, more weight if outside)

3 Muscle Ups

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917 Old Fern Hill Rd West Chester PA 19380
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888-338-9366
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