11/30/16 – Tuesday

Muscle-up work
8:00 EMOM
1-4 Ring Muscle ups

Scaled:
3-5 Strict Pull-ups & 4-6 Ring dips

Alt. movements with a partner if needed
No Bands on dips. Lower yourself down with a 3 second decent on each rep

WOD

Merry-Go-Rounds

Teams of Two
Start with 200 Double-unders
Then…
20 Alt. Rounds
10 Pull-ups
6 Power Cleans
10 Sit-ups
End with 200 Double-unders

RX: 135/95
Scaled 115/75
Break the double-unders up however.
Scale Pull-up reps or to jumping pull-ups