Monday

Peg board practice: Practice hanging at a comfortable starting height and removing a peg and placing it back in same hole. Then once you have established a good comfort level pull pegs and place in holes above and then move back down to start repeat and go higher each time. Do this sequence until strength, control and comfort is established and then we will work on getting to the top. This practice is one that may not be accomplished in one session and may take a few weeks or longer... be patient.  

WOD A

"NATE"

AMRAP in 20 minutes of

2 Muscle Ups

4 Handstand push ups

8 Kettlebell swings 70/55lb

WOD B

AMRAP in 20 minutes of:

8 Ring Rows

8 Shoulder press 95/65lb

16 Kettlebell Swings 55/35lb

Post rounds to WODHOPPER!!