WOD

Workout of the Day:

Warm Up:

2x Thru

35 Single Unders

15 Sit Ups

15 Push Ups

10 Kipping Swings

5 Kips

Skill:

5 Low Ring Transitions w/ Dip

3 Kipping Chin Over Rings/Bar Pull Ups

3 Kipping Chest To Rings/Bar Pull Ups

1 Ring/Bar Muscle Up

WOD:

Death By Muscle Up

Rest 5 Minutes

Death By 10 M

Accessories

3 sets of 8 Weighted Hip Extension

3 sets of 8 Med Ball GHD Sit Ups