Saturday 3/14/20

Warm up:
3 Rounds
1 Shoulder CAR ea side
10 sec active hang into 1 strict pull up (or 2 ring rows)
1 wall walk into 10 sec wall facing handstand (scale 2 inchworms + 10
sec pike hold)
Then grab an empty bar and review C & J

Strength: See accessory

WOD: “Muscles and Grace”, 25 min cap
10, 8, 6, 4, 2
C&J @ 135/95
Bar MU

Accessory: 3 Rounds, NFT
ME Tempo supinated grip ring rows @ (3:1:3:1) + banded lat stretch 30
sec ea side
DB Foor Press x 8 + pec stretch at rig 30 sec ea side

Notes: Provide Bar MU practice time following warm up. Scale for Bar
MU is hardest vesion of pull up + hardest version of dip.