FRI, 21 FEB, 2014

Tonight is going to be a split workout. Half of the class will complete one WOD the other half will do another. Then you will switch. Here's what they are:

WOD #1: Muscle-up progression. If you are far from completing a muscle-up don't worry. You will work on ring dips and strict pull-ups, two essential movements for a successful muscle-up.

WOD #2:
21-15-9 of:

• Burpee squat clean to thruster (85lbs/55lbs)
• Double unders x 2 (42-30-18)

So "what is a burpee squat clean to thruster?" I'll tell you. You do a burpee in front of the bar, then set yourself on the bar and perform a squat clean. From the bottom position of the squat clean you go into a thruster. Put the bar back down, burpee again and repeat. GO LIGHT ON THE WEIGHT!