Sunday Core and Make Up Day

Warm Up:Row 500m, Run 400m, Bike .3 miles

Foam Roll, Dynamic Stretch, Static Stretch

WOD: 4 Sets x 30 Sec Front Rack Holds *Use 1RM Front Squat Weight

Roll Outs - 3 x 10 reps Landmines - 3 x 10 each side Rev. Hyper - 3 x 10 reps




17.2 left everyone with a fried grip. If you lucky enough to make it to the Bar Muscle Ups and still had a grip here are some tips from The Boz on what might have prevented you from achieving or obtaining more bar muscle ups.