The workout for 7/28/17 is...                                     

  • By Leslie Friedman
  • 28 Jul, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 7/28 is...

Ring Muscle Up Technique Work. Pick one:
1. 3x5 Muscle Ups, working on linking reps
2. 3 Rounds of 3 Strict Ring Pull + 3 Ring Transitions + 3 Strict Ring Dips (segmenting the Muscle Up)
3. 3x5 Banded or Assisted Transitions with dip out
(15 minutes)

12 minute AMRAP
- 4 Burpee Muscle Ups or 6 Burpee Stict Pull Ups (mod: jumping pull up)
- 4 Front Rack Alternating Lunges (95/65) total
- 4 Burpee Muscle Ups or 6 Burpee Stict Pull Ups (mod: jumping pull up)
- 8 Front Rack Lunges (95/65)
- 4 Burpee Muscle Ups or 6 Burpee Stict Pull Ups (mod: jumping pull up)
- 12 Front Rack Lunges (95/65)
- keep adding 4 lunges each round (total)
Accessory Work:
- 30 Weighted GHD Sit Ups or 60 Unweighted Ab Mat Sit Ups

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