Wednesday, December 5, 2018




A) Skill
4 Rounds
Max Strict Chest to Bar Pull Ups
Max Kipping Chest to Bar Pull Ups (not butterfly)
(scale to chin over bar/banded if needed and Ring rows)

B) Skill Strength
6 Rounds
6 Strict + 6 Kipping Ring Dips
(Scale to 10 Matador dip or banded dips)

C) Strength
5 Rounds
10 Ring Rows (Elbows out, rings forward)
10 Ring Push Ups (Focus on turning hands out)

D) Core
L-Sit Hold (Accumulate 2-3 Minutes on paralettes)
E) Metcon