Gymnastics:
Work on Ring or Bar Muscle Ups
10x EMOM:
3x Toe-Through-Rings or Toes-To-Bar
3x Hips-To-Rings or Hips-To-Bar
Then…
3 Minutes to work on Muscle Up Transitions.
WOD:
5 Rounds:
100M Sandbag Run (60/40#)
7x Front Squats (185/125#)
200M Run
21x AbMat Sit Ups
Take bar from the rack.
WOD: “Deputy Swag” (2013OCT22 / 2011NOV07 / 2010NOV01) from CFMK
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