01/18/16

 

WOD

A:
2-3x
Kip Swings
Ring Support
B:
4x
Barbell Clean Complex

4x
Pull-up
Chin-up
Ring Pull-up
Ring Row

Gymnastics
10-15mins
Muscle-up Practice
*Work on the transition from below the rings to above the rings.
*Don’t worry about the press out.
RX: Metcon (Time)
4x
14 c2b pull-up
7 power cleans 65-70%

Have your Chest make Contact with the bar.  Or try your hardest to get your Chest to make Contact.

Don’t settle without trying.

RX+: Metcon (Time)
4x
7 muscle-up
7 power cleans @ 65-70%
O1: Metcon (Time)
4x
14 ring pull-ups
7 power cleans @ 65-70%
O2: Metcon (Time)
4x
14 ring rows
7 power cleans

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