Roll Out…

2/28/17

PreHab: Scap Pull-ups, Band Pull-downs, Core Activation

Warm-up: Single Leg Deadlifts, Kip Swings, Dip Support

Specific: Deadlift (Build to working weight), Double Unders, Pull-ups

Skill: Muscle-ups

WOD: 

Rx: 35 Double Unders
9.12.15.18.21.
C2B Pull-ups
Deadlifts @ 60-65%
*9min cap
*Perform 35 Double Unders after each round of Pull-ups and Deadlifts

Rx+: 35 Double Unders
3.5.7.9.12.
Muscle-ups
9.12.15.18.21.
Deadlifts @ 60-65%
*9min cap

Option 1: 15-21 Double Unders
5.7.9.12.15.
Pull-ups
9.12.15.18.21.
Deadlifts @ 50-55%
*9min cap

Option 2: 3-5 Double Unders or 70 Single Unders
5.7.9.12.15.
Pull-ups
9.12.15.18.21.
Deadlifts @ 50-55%
*9min cap

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