01/05/16

WOD

A:
3-4x
rope turns
kip swings
ring support
B:
1-2x
scapular pull-ups
pull-ups
chin ups
ring pull-ups (high)
ring rows
Skills
Spend 10-15mins on Muscle-up Transition off High Rings

Focus on the Transition Portion of the movement.

RX: Metcon (Time)
18.14.10.6.2.
Pull-ups
90.70.50.30.10.
Double Unders
RX+: Metcon (Time)
9.7.5.3.1.
Muscle-Ups
90.70.50.30.10.
Double Unders
O1: Metcon (Time)
12.9.6.3.1.
Pull-ups
45.35.25.15.5.
Double Unders
O2: Metcon (Time)
18.14.10.6.2.
Ring Rows
90.70.50.30.10.
Single Unders

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