Jun 28, 2017

Thursday 2017.6.29

Warmup

- PVC pass-throughs

Then
2 Rounds NFT of:
- Row 500m
- 4-8 ring rows
- 4-8 ring dips
- 4-8 Pull-ups

WOD

For time:

30 Muscle-ups

If you cannot do a muscle up, practice leg-assisted transition drills for five minutes, then do 3 strict pull ups and 3 strict ring dips Every Minute on the Minute (EMOM) for 9 minutes.  If you cannot do three of each, do 2, or 1, but strive for strict, not kipping reps.

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