15 August 2016

Tuesday, 16 Aug 16

Skill with Muscle Ups:
4 rounds
3-6 Muscle Ups, No Rest
5-10 Strict Ring Pullups (slow and controlled), No Rest
5-10 Toes Through Rings, rest 3 min
Without Muscle Ups:
4 rounds
5-10 Strict Ring Pullups (slow and controlled), or ring rows
5 Hips to Rings, or 10 kips on a bar
5 MU Transitions + Dip on Low Rings, rest 3 min:
Partner WOD:
Run 400m (U go I go, both partners take ball)
80 Alternating Partner WBS
120 Alternating Partner WB Situps
80 Alternating Partner WBS
Run 400m (U go I go, both partners take ball)

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