Warmup:
5 minutes easy shuttle runs
2 rounds:
10 dowel passes
10 hollow body rocks
10 active shoulders
5 minutes easy shuttle runs
Strength/Skill:
10 minutes:
Muscle Up Transitions
Teach dip position.
Dip holds x 5 seconds (feet on ground)
Teach false grip
1.2.3. Catch x 5 sets
WOD: 4 rounds: (20 minutes total)
30 sec on, 30 rest:
False grip-ring rows
Step down box jumps
Battle rope
Shuttle Runs
Ski Erg
SWEAT 45 – May 10, 2024
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20