Tuesday, 26 December, 2017

Workout of the Day:

Warm Up:

250 m Partner Row – You go, I go (3 each)

20 Sit Ups, 15 Push Ups, 10 Ring Rows, 5 Kipping Swings

Skill:

Ring Control Drills: 3 sets of-  3 support pulses and 3 bottom of dip pulses

Kneeling Transitions from “higher” rings

Muscle Ups scales

WOD:

30 Muscle Ups for time

Tempo Work

EMOM for 8 minutes perform 7 Deadlifts @50% of your 1RM and 5 Toes to Bar