WOD Thursday 14th January

1) Ring Muscle Up Warm-Up

Drills, transitions, kip swings etc

If you can't RMU and are not close then easy pace 70/50 cal airbike

2) Ring Muscle Up

10min EMOM (pick your own reps)

Scaling:

A) Work on progressions of muscle up

B) Ring pull EMOM x 10mins (pick your own reps)

3) Get as far as possible in 20mins:

10 push-ups

10 pull-ups

10 Sit-ups

10 cal row

20 push-ups

20 pull-ups

20 Sit-ups

20 cal row

30

30

30

30

40 50 60 etc