WOD 04.04.18
Muscleup Progressions
Beat Swings(kip on the rings)
Pop up drills from floor(low rings – pop up into low dip)
Dips
Ring pull-ups
Metcon
For Time:
27 GHD Sit-ups (scale = DB weighted sit-ups)
21 Single arm DB Jerk 50/35#
15 Back Squats 225/155# (from rack)
24 GHD Sit-ups
18 Single arm DB Jerk
12 Back Squats
21 GHD Sit-ups
15 Single arm DB Jerk
9 Back Squats