TUESDAY 12-6-16

DECEMBER 17th UGLY SWEATER ROCK AND BOWL ,  TRYING TO GET A HEAD COUNT FOR SECRET 🎅

WARM UP
400 m run or Row
Then
3X 10
BANDED PULL APARTS
W’s
SHPT
5 Sec bottom of dip Hold
5Sec top of the PULL hold

GYMNASTY STRENGTH
3 SETS OF ME
STRICT RING MU
SCALE ACCORDINGLY TO COACH INSTRUCTION

SKILL
RING MUSCLE UP
3 ATTEMPTS MAX REPS
W/Full recovery between sets
SCALE
KIPPING On RINGS 3X 10
DIPS 3 X Max

WOD
50-40-30-20-10
*WEIGHTED SIT-UPS 20/14 MB
*KBS AHAFA

COOL DOWN
POST WOD
2000 m ROW for time
Or
1600 m RUN For TIME
(2 Laps around park)

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