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

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