WOD 14/1/16

Mobility Warm Up:


January Programming:


Gymnastic Push
1) 5xME Bench dips
2) 5×5-10 bar dips
3) 5×30 sec ring dip hold+ME bar dips
4) 5xME(5-10) ring dips add weight if needed

Technique: RMU

EMOM 10 min
– Complete as many as possible unbroken RMU in 30 sec, than 15 DU
If you missed the DU, count penalty 1DU=1Burpee, and perform them after the EMOM

1) False grip ring rowSU
2) Close grip chin upsDU
3) False grip C2R pull ups-DU
4) Rx’d