Bodyweight 04/10/2016

Skill:
Work on your Muscle Up for 20 mins
3 sets: of each
1, Ring Muscle up Transition in false grip  30 sec on 30 sec off for 5 min
2, Head High Ring Pulls in flase grip  30 sec on 30 sec off for 5 min
3, On low rings (1 Ring Push Up, 1 Ring Plank, right hand left hand out)
30 sec on 30 sec off for 5 min

WOD:

For Time: Timecut 20 mins

100 Air Squats
5 Muscle-Ups (C2b/dip , Pull Up /box dib)
75 Air Squats
10 Muscle-Ups
50 Air Squats
15 Muscle-Ups
25 Air Squats
20 Muscle-Ups

 
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