Thursday, May 31st 2018

Warm-Up:
400m Run
10 Seal to Downward Dog
:45 Second Pigeon Pose (Right Side)
:45 Second Half Split (Right Side)
:45 Second Pigeon Pose (Left Side)
:45 Second Half Split (Left Side)
10 Cat/Cow
3-Way Banded Stretch

Skills: Bar Muscle Up
Step 1) Focus on a big kip as if you’re prepping for a Toes to bar. Not a Chest To Bar Pull-Up
Step 2) Aggressive Hip Pop upward Toward the bar. Your hips never actually hit the bar. 
Step 3) Fast Sit-Up. Allow your bodyweight to float over top of the bar, and “shoot” my head and shoulders over the bar.
Step 4) Catch with elbows up & Push

Scale: In the gym today, we will have a barbell attached to the the pull-up rig at a low height so everyone can do some form of a scaled Muscle Up

V-Ups & Alt DB Hang Clean & Jerks
5 V-Ups
5  Alt DB Hang Clean & Jerks
2x
*Find a weight to use in the WOD

Workout Of The Day
For time
40 Alt DB Hang Clean & Jerk (50/35)
30 V-Ups
20 Alt DB Hang Clean & Jerk
10 Bar Muscle Ups
20 Alt DB Hang Clean & Jerk
30 V-Ups
40 Alt DB Hang Clean & Jerk