Monday 5/9/16

Skill: Strict Muscle Up Skill Work (20 min)

Elite: 10 strict muscle ups as slow and controlled as possible

Rx: (most people): Baby muscle up (transition drill) 5 x 2, with remaining time practice false grip pull ups and ring dips (recommended 3 sets to technical failure)

Scaled: False grip Ring rows, Ring support practie, and box dips (recommended 3 sets to technical failure)

WOD: Tabata (20 sec work, 10 sec rest, 8 rounds per exercise, 1 min between stations)

Bike for Cal

DU’s

Row for Cal

Mountain Climbers