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08.30.16

30
Aug

08.30.16

Primer:
6:00 EMOM
min1: hollow hold max effort

straight leg transition drill finish

straight leg transition drill finish

min2: straight leg ring muscle up transition drill or ring dips x 8-10 reps
min3: ring muscle up banded drill or kipping swings on pull up bar x 6 reps

7:00 EMOM
5 reps of unbroken gymnastics movement- athletes choice

WOD:
25-20-15 reps
box jumps 24/20
goblet squats with KB 52/35
ball slams 30/20- 40/30 for RX+

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