Supposed to be a deload week
Training video Mike made of the past few workouts
http://www.youtube.com/watch?v=0ukRJ8NsWGs
foam roller and dynamic warmup
MB thruster throw 3 x 5
1 leg lateral jump 3 x 5/side
ring 1 arm row 2 x 6/side
Sand Bag Situp 180lbs 2 x 5/side
WOD - 30 ring muscleups for time - 4:22
All muscleups done with arms at full extension at bottom with a kip. Pretty excited for this. I have historically had trouble doing muscleups from a full hang.
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