Wednesday, June 5, 2019 - Train8nine
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Wednesday, June 5, 2019

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SKILL

Shoot-throughs

then

Muscle-up Test – only for those ready to attempt a ring muscle-up or you’d like to max-out on amrap MUs.
(*must have a  minimum of 3 strict pull-ups + 3 ring dips to test a muscle-up)

A8N

As fast as you can

200 meter run – rest 1 minute
300 meter run – rest 2 minute
400 meter run – rest 2 minute
600 meter run – rest 3 minutes
400 meter run – rest 2 minute
300 meter run – rest 2 minute
200 meter run – rest 1 minute

*check mile pace with coach

FINISHER

Core Work

10 L/R Lateral Med Ball Toss
20 Med Ball Sit-ups
20 Supine Leg Raise into Corkscrew

then

On your own post class
5 minutes of parasympathetic breathing

 

Competitors – Perform today’s WOD

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