Warm-up:
8 Minutes @ Easy Pace:
Row 150m
10 Walking Lunges, slow and controlled descent
5 Pullups
5 Pushups
10 Band Pull-Aparts
Skill:
10 Minutes Muscle-Up Progressions
For athletes who already have Muscle-Ups:
15 Muscle-Up Transitions on Low Rings
10 Jumping Muscle-Ups
5 Muscle-Ups (Sets of 1)
Make every rep of each movement PERFECT.
For athletes close to acheiving their first Muscle-Up:
15 Muscle-Up Transitions on Low Rings
5 Jumping Muscle-Ups
5 Jumping Muscle-Ups (higher rings)
Muscle-Up Attempts
For athletes not ready for Muscle-Ups:
15 Muscle-Up Transitions on low rings
10 Muscle-Up Transitions on slightly higher rings, focus on using the upper body to pull through
Hero WOD: “Jason”
For Time:
100 Squats
5 Muscle-Ups
75 Squats
10 Muscle-Ups
50 Squats
15 Muscle-Ups
25 Squats
20 Muscle-Ups
U.S. Navy Special Warfare Operator (SEAL) Jason Dale Lewis, 30, of Brookfield, Virginia, was killed by an improvised explosive device while conducting combat operations in Southern Baghdad, on July 6, 2007.
He is survived by his wife, Donna; and three children.
TIMECAP: N/A
Extra Work: Every 90 seconds for 10 sets:
1 Snatch + 1 Hang Snatch