Monday, October 1 2018

Warm-up: EMOM 6 

1) 15/12 Cal Row 
2) 12 False Grip Ring Rows 
3) 15 Wall Balls 

Skill: Muscle-ups
Ring Dip

Strength: Strict Press 
(1) 3-3-3-3
(2) Push Press 
2-2-1-1-1

WOD: For Time 
40-30-20 
Row, Bike, Ski for Calories
Wall Balls 20/14
5-4-3 Muscle-ups after each round 

L3: 15-12-9 Ring Dips 
L2: 10 Ring Dips after each round 
L1: 30-20-10 Ring or Bench Dips