WOD - WEDNESDAY 8/3/16

Mobility: Hips/ Shoulders

Part A: Three Sets not for Time:
20s. Hollow Body Ring Hold
10 OH HR Tricep Pushups
20s. L Sit Hold in Rings or Parallettes
10 Hanging Scap Retractions 

Part B: 12 Mins. Muscle Up Progressions
Tap Swings On Rings
Hip kick to catch (banded)
Adv. work on linking, strict or MB Muscle ups
*no bar MU work!

Part C: 20 min. EMOM
Odd: 10 Pull Ups (adv CTB)
Even: 12 WB (20/14)(adv 30/20)

Flexibility: Foam Roller Lats/IT Bands