Thursday, April 3, 2014

Friday 4 April

FYI: 
The combatives part of Kieschnick gym is closed for the next few days. As a result we will only open the box during scheduled classes. Enter only through the back door. Bathroom use is permitted but the combatives area is off limits. 

Warm up
Run 400 m/row 500 m
10 air squats
10 wall balls
10 pull ups
10 ring dips
10 muscle up progression drills (or muscle ups if you have them)

See video from Carl Paoli.




Workout of the Day
Run 400 meters
10 Muscle Ups
Run 400 Meters
20 2 for 1′s (20/14)
Run 400 Meters
10 Muscle Ups
Run 400 Meters
20 2 for 1′s
Run 400 Meters

A wall ball 2 for 1 is a wall ball with an air squat as you wait for the ball to return. See Matt Chan demo the movement:

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