Wednesday, 12/14/16

Gymnastics Metcon (No Measure) Muscle up progression -Hip kips -MU transitions -Ring swings -Muscle ups (10min) Work on your weakness Metcon (3 Rounds for reps) EMOM 15 Minute 0,3,6,9,12- 10 bar kips Minute 1,4,7,10,13- 6x5second Negative Pull ups Minute 2,5,8,11,14- 12 Ring dips Metcon Metcon (Time) For time, 3 Rounds of 100 Double unders 15Continue reading “Wednesday, 12/14/16”