WOD: 4/25
1) Muscle Ups - 15 min cap * pick one!
30 muscle ups for time
60 modified muscle ups
30 rounds for time (3 pull ups + 3 dips)
2) Bullet Proof Shoulders
Side plank Reverse fly 20/side
Modified Push up Y hold 3x15 sec/each side
Scap Push up 15x
5 T's overload, 4-5x
5 W's overload, 4-5x
External Rotation 15-30/side
Matt was the only one that did this, the rest of us did Saturdays wod. He did 90 pull ups & 90 ring dips - time was around 22-23 minutes.
ReplyDeleteJason - baseline WOD - 8:06
ReplyDelete500m Row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups
Good Job Jason, and welcome :-)