WOD-1/11/19 Holiday Party at 7pm!

January 11, 2019


Warm-up
400 Meter run

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• Duck Walk From the front to back of the box

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon pose (R/L)

Skill: Muscle Up

WOD
For time: 3 rounds
5 Muscle ups
20 Lateral Bar hops
10 Sots 75/55
20 Hollow rocks  

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