Wednesday.July 22.2015

Muscle Up-Max Effort

10 x 1 Toe Nail Transition

10 x ME Ring Pull Up Hold (goal to pull all the way to the sternum and holding)

10 x ME Ring Support (hold the deepest part of your dip unassisted)

WOD

4 RFT

10 Unbroken Back Squats @ Bodyweight (from the rack)

400m Run 

*If you cant back squat your body weight then scale down to 75% or 65% 

First workouts announced....and they start tomorrow!!!