Monday – 170522

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Thank you so much to all of the athletes who competed and poured out their hearts into this competition, and to their fans for supporting them and us.  Thank you to all of our sponsors for helping to make this our biggest year yet.  And my biggest thank you of all goes to our judges and volunteers.  You are the heart and soul of this event, without you the show literally could not go on, so once again thank you!

SWOD

Muscle Up Drills
1) Establish the False Grip
2) Swing on the Rings x 5-8 swings
3) Hanging Hip Thrust x 5-8 reps
4) Standing Transition x 5-8 reps
5) Seated Strict Muscle Up w/ band x 3-5 reps
– all movements should be performed in the False Grip
– rotate through stations for 20 minutes

WOD

3 Rounds for time of (12 min cap):
200m Run
9 Ring Muscle Up
15 Box Jumps (30″/24″)

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