Pre:
15 min. Practice Turkish Get-Up w/ 20lbs Med ball and Knees to Elbows/Toes to Bar
Specific Warm-Up: a couple sets of Bar Muscle-Up (black rogue band)
WOD:
With a partner for time..
50 Bar Muscle-Ups (used green rogue band)
50 Plyo Clap Push-Ups
Parition the reps evenly between each other. 25 MUs/25 Plyo Push-Ups per person.
One person goes while the other rests, only move to the Push-Ups after completing the MUs
Post:
For time: Plank
10 min. MWOD
Matt and Sam-8:33
Plank:
Matt-3:02
Sam-5:05
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