Workout of the Day - Wednesday, 6 January 2015

Workout of the Day – Wednesday, 6 January 2015

Part A
Practice Strict MU transitions
*scale with feet on floor and use as little assistance as possible

After practice for 10 mins then

For quality, In 10 min try to finish:
5 muscle ups, 5 KB swings
4 muscle ups, 10 KB swings
3 muscle ups, 15 KB swings
2, 20
1, 25
*if put KB down or break muscle up then 8 burpee penalty

Red – do push-ups (10-8-6-4-2)
Blue – do transition with feet on ground (if have dip) or do ring push-ups but 10-8-6-4-2

Part B
6 rounds for time:
100m sprint
10 pull-ups or 10 ring rows

Posted in Workout of the Day
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