Saturday, December 12, 2015

Wow. 

It is the weekend. Here you are for a beautiful little workout. 

Strength

Pullup or Muscle up Progressions

Take 15 minutes to work on your pullup or muscle up progressions. If you have both ring dips and strict pullups, practice your transitions and swings on the rings. If you are still working on your pullups, practice with a band and/or a partner. 

Conditioning

5 rounds for time

  • 3 Muscle ups or 6 Pullups/Ring Rows + 6 Ring Dips/Pushups/Box Dips
  • 6 Hang Squats Cleans (145/95lbs) (115/75lbs) (95/65lbs)
  • 9 WBS

Work your progressions for the pullup/muscle up work and make sure your form is solid. 

- Team 782