Friday – 102816



30 Muscle-ups for Time

This is capped at 10 minutes.  If you can’t do muscle-ups, for today you will do 60 ring dips for time, or AMRAP in 6 minutes, whichever happens first.  For today’s purposes, you are encouraged to set up rings in squat racks so you can stretch bands across the J-cups to assist you.  THIS IS THE ONLY WAY I WANT YOU TO SCALE THE DIPS!  Don’t attach a band to the rings and do it the “old way.”  If you aren’t sure how to do that or haven’t ever done that, you will just do 60 strict hand release push-ups for time, or AMRAP in 6 minutes.

Workout of the Day
4 rounds for time:
400 meter sprint
24 wall-balls (30/20)
12 chest-to-bar pull-ups

This workout is capped at 25 minutes.

Post your scores to the Whiteboard.

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