WOD – 120117

1. emom : 9 – min

  1. 15 cal row
  2. 10 kb hip extensions
  3. 5 strict pull ups

2. muscle up progressions (2-3 sets of each)

  • :20-:30 ring stabilization  @ top/bottom
  • 5 – 10 ring dips
  • kipping on rings
  • ring pull ups/muscle ups

3 rounds

  • 250 m row
  • 15 burpee box jump overs (24/20)
  • 10 muscle ups