Gym Practice

Warm-up:

Row 500m 
5 Strict Pull-ups 
5 Strict Ring Dips 

or

5 Strict Muscle-ups 
10 Double Barrel Back Squats w/bar
(one rep is: Squat to bottom, stand up 1/4 way, squat back to bottom, stand all the way, squat down 1/4 way, stand up.)

Mobility:

Voodoo Floss: Hips & Quads 
Shoulder ROM w/pvc

Announcements:

We would love some help moving. Stay up to date with the facebook group and we will let ya know when we need it! 

Lift of the Day:

Double Barrel Back Squat 5x5

Choose weight 
(Shoot for 50% or above of 1RM) 

Skills & Technique: (Click below for links to more info)

Wod:

Gym Practice 

EMOMx12 

Odd: 5 Bar Muscle-ups 
Even: 10 Hip Extensions