WOD-1/4/19

Warm Up: Row 400 Waiter carry Sampson lunges

Two rounds: 1 min Supine figure four  Straddle Y stretch 

Partner hanging stretch Skill: Muscle Ups Conditioning: For max reps at each station: Tabata Front Squats Rest 1 minute Tabata Burpees Rest 1 minute Tabata seated shoulder press Rest 1 minute Tabata Quadrupeds Rest 1 minute Tabata back squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Men: 75-lb. press and squats Women: 55-lb. presses and squats