Friday

Skill Development

Muscle-up:

·   Transition drills

·   Progression drills

·   Practice

WOD

For Time with a Partner:

23 minute CAP

16-14-12-10-8-6-4-2

·    Bar or Ring Muscle-ups or progressions

·    Squat snatches (RX 30/15 kg)

·    100 meter run between sets