POOL WOD: 8 Rounds for time:
100 yd. sprint w/bottom dive every 25 yds.
Rest 1 minute
WARM UP: 10 minute step ups
Dynamic stretch
20 goblet squats
25 sit ups
25 hip extensions
5 pull ups
5 push ups
5 ring dips
WOD: For time:
18 Muscle Ups
36 Burpees
72 Box Jumps 20”
Partition any way you want.
Muscle up progression using bar muscle ups.
This mornings pool crew.
Virginia exploding!
