(203)-383-9793

W. O. D.

09/21/2017
Muscle Up Transitions (x 5 x 3 sets)
Use low rings

Examples -
Dip Support Hold (x 30 sec x 3 sets)
Dips (x 5 w/ tempo x 3 sets)
Tempo - 3 sec down, 3 sec hold in bottom, 3 sec up
Metcon
Metcon (AMRAP - Reps)
5 Rounds
1 Min AMRAP Cal Row
1 Min AMRAP Air Squats
1 Min AMRAP Push Ups
1 Min AMRAP Pull Ups
*At the start of Every Min - 5 Burpees
Score is total reps including Burpees