Quality workout – Thu 7.19.18

 In W.O.D.

Strength: Floor Press 3-3-3-3-3

Conditioning: 7 rounds FOR QUALITY of:
15 hip-back extensions
3 strict muscle-ups

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Compare to 140515.

• The GHD Hip & Back Extension
• The Strict Muscle-Up

Don’t sprint this workout. Hip-back extensions should be performed slowly and methodically, not for speed. Use the strict muscle-ups as an opportunity to refine your technique. Beginning athletes can try an assisted form of the muscle-up with their feet on the ground.

Intermediate Option
7 rounds of:
10 hip-back extensions
assisted strict muscle-ups

Beginner Option
5 rounds of:
7 hip, back or hip-back extensions
assisted strict muscle-ups

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