WOD – GHRs, Muscle Ups and Midline

June 28th 2012

4×5 Tempo Glute Ham Raises – 3-1-x-0

3 second lower, 1 second hold at parallel, explode back to start and repeat with no pause at the top

2 minutes rest between sets

20 mins of muscle ups – alternating between no false grip and strict

4×6 standing barbell roll outs (band assisted)


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