9/1/15 Let’s Hope Some Fall Weather and Rain Come With This Month!!!

New member Yolanda with a nice locked out overhead position!

New member Yolanda with a nice locked out overhead position!

SKILL:

The muscle-up transition

Muscle-up Transition Drill with Russell Berger

WOD:

20 min AMRAP

-2 Muscle ups

-10 Overhead Squat (95/65)

-10 Unanchored abmat sit-ups w/med ball (20/14)

-100m run with med ball

*Athletes will perform 2 MU, 10 OHS from the deck, 10 unanchored ab mat sit-ups with a med ball, and will pick up their med ball and run 100m

*Sub 1 strict pullup + 3 dips, for each muscle-up

*Athletes that are proficient with strict pull-ups/dips, should sub muscle-ups with seated or banded muscle-up transitions, making them as challenging as possible

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