Thursday.February 11.2016

Skill Work (10-15 Mins)

1. Practice Gymnastics Kipping Swing on Rings 

AND/OR 

2. Practice Toe Nail Transition

7 sets x 1 (As slow as Possible) 


OPEN WOD 11.4 

10 MIN AMRAP 

60 Bar Facing Burpees 

30 Overhead Squats (120/90)

10 Muscle Ups*

*Scaled Options

False Grip Ring Chin Ups (pull yourself as high as possible, trying to get your chest above the rings)

If you can't do a RIng Chin Up then practice False Grip Ring Row