Thursday, January 21, 2016

​Warm up
Mobility
Dynamic Flex

Activation
Hollow Rock & Reverse Hollow Rock

Pre WOD:
Ring & Bar Muscle Up Progressions

WOD:
"THE HOGAN"
21min AMRAP
33 Row (calorie)
33 Rope Jump (double under)
3 Running Laps
3/3 DB Snatch 50/30

Coach's note: HAPPY 33RD B-DAY KRISTIN HOGAN! THANK YOU SO MUCH FOR ALL THAT YOU DO.
Celebrate Kristin's bday today with some of her favorite movements. Take some quality time going over muscle up progressions for both bar and ring. Enjoy!