Wednesday.July 29.2015

Muscle Up-Max Effort

10 x 1 Toe Nail Negative (as slow as possible)

7 x 1 ME Hollow Body Ring Pull Up

7 x 1 ME Strict Ring Dip

Beginners

Segment + Eccentric Pull Up

5 sets x 3 reps (take 3 secs to descend to dead hang)

Dead Hang

3 sets to failure (rest as needed between efforts, focus on staying active in the hang and working on keeping that hollow body shape under the bar)

WOD

3 RFT

400m Run

12 Burpees

21 Box Jumps 24”/20”