Thursday, July 2nd, 2015

 In W.O.D.

STRENGTH & CONDITIONING

Skill Work

Muscle Ups

3rds
3 kip swing to 1 ring to hip pull
3 MU transitions
either 1 MU+3 dips or 1 MU attempt+3 dips

Conditioning

12 Min AMRAP
12 OH Plate Lunges
6 plate sit ups
3 MU or 6 dips

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