Tuesday 12/10/19

Warm up: 3 Rounds
1 Min bike or row
2 Wall walks
3 Baby MU
4 Plank shoulder taps
5 Sec Active hang

Strength (After WOD): 6 Sets
Incline Bench  4+ reps at same weight as last week (goal is to add
approx 6 reps total)
5 Band pull downs + 10 Band pull aparts

WOD (performed first) : For time, 10 min cap
10 Handstand Push Ups
9 Ring Muscle Ups
8 HSPU
7 RMU
6 HSPU
5 RMU
4 HSPU
3 RMU
2 HSPU
1 RMU

Accessory: 30, 25, 20, 15, 10, 5
Axel bar reverse curl (reps)
Pec Fly hold (seconds)

Notes: Scaling for RMU will be pull up portion only. Choose a version
that is difficulty, but allows at least 3 unbroken reps. Preferred
scale for HSPU is pike PU or strict DB or KB press.  For band pull
down + pull aparts band will be hung from pull up bar. Athlete will
perform 5 pull downs with hands shoulder width or slightly wider and
then hold bottom position for 10 band pull aparts. Pec fly hold may be
performed with light DB’s or plates on floor or bench