Workout of the Day 11/11/2014

Gymnastics:

A) For time:
15 Muscle ups
rest 4:00 x 2

B)Strength – Weighted pull up 3@8 5 repeat sets

OR

For time:
A)20 Strict Pull ups and 20 Strict ring dips
rest 4:00 x2

B)Hollow Arch Swing 3×20

C)Hanging V Hip Extensions 3×10-20

D)Banded Turnover 3×10

Conditioning:

In Teams of 2 or 3:
15:00 AMRAP
P1: Row 250m
P2: 5 Box Jumps 10 Wall Balls
P3: Rest
*score contiuously

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