12/19/2012

18
Dec

12/19/2012

Skill
Gymnastics Warm-Up

3 Rounds not for time
5 Ring/Bar Muscle Ups (Scale to Dead Hang/Negative Pull Ups)
10 Alternating Pistols (Scale to Assisted Pistols)
1 Handstand Walk (Scale to Shoulder Touches/Handstand Push Ups/Handstand Kick Ups)

WOD
16m AMRAP
5 Ring/Bar Muscle Ups
10 KB Swings (55/35)
130m Run
30s Rest

Scale MUs to banded/jumping MUs, or 10 Ring Dips per round

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