March 9th

Today we continued to hammer the muscle-up and ring dip progressions in the skill/strength session. We have a new crop of athletes getting ready to join the muscle up club! Todays WOD was all about legs and exploding out of the bottom of that squat! Athletes battled this workout that had you climbing up and down a mountain of squats and box jumps!

Skill/Strength
10X Muscle up progression

4×5 weighted ring dip
4×10 Jumping squat 65/45

WOD-
5 box jumps
15 goblet squats
10 box jumps
30 goblet squats
15 box jumps
45 goblet squats
15 Box jumps
30 goblet squats
10 box jumps
15 goblet squats
5 box jumps