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Friday 12/6/13

6
Dec

Friday 12/6/13

SKILL

1a) 8 minutes of  kipping muscle-up practice

 

2a) 3 rounds

12-15 reps of inverted ring rows

Rest 30 seconds

4-6 reps of weighted rings dips

Rest 30 seconds

 

MET CON

4 rounds for total working time of:

15 overhead walking lunges, right arm 44/35#

15 hand-release push-ups

15 overhead walking lunges, left arm 44/35#

15 abmat sit-ups

Rest 90 seconds

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