Thursday. Open gym 9-12

Tabata- 20 seconds of work and 10 seconds of rest until reps for each movement are completed. Must complete each movement before moving on to the next. No rest between movements, as soon as you finish one go right into the next. Enjoy!!!

50 Power cleans 75/55

50 Push ups

50 Sumo Deadlift high pull

50 Burpees

 

Post Wod skill work

Muscle up practice. 

Whatever will help you get to a muscle up. Strict pull ups, ring dips transition work etc....