WOD for December 16, 2016


STRENGTH:

10-12 Minutes of Skill

Ring Muscle Ups

*Grip, Kipping, turnover. Work on drills, getting one, or stringing together.

WOD:

“Ring Leader”

3 RFT

3 Burpee Muscle Ups

24 Walking Lunges

60 DUs

*Scale burpee muscle ups with 2:1 Burpee C2B/Pullups

Group Core Cashout

Tabata Mixup:

Plank Hold

Hollow Rock Hold

Note: The entrance to the gym is located down the sidewalk to the right of the garage. 215B CHESTER AVENUE ATLANTA, GA 30316