Friday - April 7, 2017

ANNOUNCEMENTS

Community Class at 10am tomorrow is ALWAYS open to friends and family! See you there!


WORKOUT OF THE DAY

A. CHOOSE YOUR ADVENTURE

Strict Ring Muscle-up
(Proceed through drills as far as possible)

On low rings:
- Ring Support & Ring dip negatives
- Controlled top-down transition (negative)
- Strict MU from knees
On high rings:
- Strict chest to ring pullups
- Top down negative - as slow as possible up to 10s
- Banded strict MU (small bands attached to each ring, feet in bands)
- Strict MU with slight assist in transition

OR

Snatch Pulls 3,3,3,3; rest apx 90s bt sets

- Tough but high quality reps SEE VIDEO ABOVE

+

15-12-9-6-3
Front Squat from the ground
Bench press
Horizontal Ring Row
*increase weight/difficulty each round