Wednesday, Nov. 4, 2020

Congratulations to Trevor for getting his first ring muscle-up!

110320 WOD

A. Group warmup 

B. Every 1:30 for three rounds

Minute 1 – Strict pull-ups x 6-8 reps

Minute 2 – Banded tricep pull-downs x 15-20 reps

Minute 3 – 1:00 front plank with weight

C. 7:00 time cap

50 strict sit-ups

40 double-unders

30 air squats

20 sprawls

ME ring muscle-ups (sub ME strict pull-ups + dips)