Tuesday, 1/8/19

Gymnastics

Metcon (No Measure)

EMOM 8
– Min 0,2,4,6 – 4 MUT with box or 4RR+4RD
– Min 1,3,5,7 – 1 MU attempt or 2 Jump MU from a box

**If you have 1 RX ring dip, do MUTs, if you don’t do 4Ring Rows and 4 Ring dips

Scale1. Muscle-Up Transition on Low Rings with Feet on Floor: https://youtu.be/53ITed8BwDY
Scale2. Muscle up Transition on Low Rings with Calves on a Box: https://youtu.be/NFdhOqhD7Vo
Scale3. Muscle-Up Transition on Low Rings with Feet On Box: https://youtu.be/dtnwemhWoek

Metcon (AMRAP – Reps)

NFT
40 Pistols, alternate legs

(4min)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12
10 Cal Bike
15 Push ups
20 Pistols, alternate legs

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