Thursday, 8-20-2015

Warm-up: Teach and review MU transitions on low rings. Review Hips to bar/hips to ring. Review Hollow/arch positioning

A) Level 2/1
EMOM12
Evens: Depending on proficiency/priority of weakness:
- 1-3 MUs
- 2-4 Hips to bar/rings with MU transitions
- 2-4 Jumping BMU
- 3-5 Strict Pull-ups in hollow position
Odds: 10-20s HS Holds

B) Level 2/1
For time:
10-15-20
Burpee Box Jump overs, 24/20#
Overhead Alternating Reverse plate Lunges, 45/35# (Total reps, not per leg )