Jul 16

Workout of days past

Skill

4 Sets 3 Ring Muscle Up Transition Drill or 2 Ring Muscle Up Negatives (SLOW!!!) 10 PVC Front Lever Pull Down + 10 sec Hold

Ring Muscle Up Transition Drill https://youtu.be/h-eC1erI-tQ PVC Front Lever Pull Down https://youtu.be/F_Tr45dImsA

WOD

4 Rounds 250/200m Row 2 Strict Muscle Ups 4 Strict C2B Pull Ups 6 Strict Toes to Bars 12/9 Cal Bike Rest 2:30

Rest – Reduce rest by 30 sec each round *Can do muscle ups/pull ups on rings or bar