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Friday 10.21.16

20
Oct

Friday 10.21.16

Conditioning: The Muscle Up Progressions

Practice the following for 15 minutes

L3

10 Ring Rows from Box

5 Russian Dips Video Here

Pulls from rings should be to the solar plexus

L2

10 Ring Rows

5 Ring Dips

L1

10 Ring Rows from 45 Degrees

5 Push ups

 

WOD (Level 2 and 3)

AMRAP 20

5 Pull Ups

10 Push Ups

15 Air Squats

20 Pulls on Rower

 

WOD (Level 1)

AMRAP 20

5 Jumping Pull Ups

10 Box Push Ups

15 Air Squats

20 Pulls on Rower

 

Total number of calories

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