* Going to the Games and T-Shirts HERE

WOD:

1) 5 rounds AQAP:

400m Run

20 Pull-ups

10 Thrusters 95/65

Extra Work:

2) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90-120 seconds between sets.

3) Muscle-ups: 10 minutes Practice

Work on any facet of a Ring Muscle-up.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments