Bar Code Tags are in!

Pick up your tag before Thanksgiving from Chris or Eddie. Details will follow in the coming weeks.

1) Gymnastics Skill (12 min)
Ring Muscle-up Practice
Level 1: Muscle-up Progressions (Kipping/Turnover practice)
5 Rounds
5 Muscle-up transistions
10 Kip swings (Hips to rings)

Level 2: Ring Muscle-ups (Technique & Volume)
EMOM: 1-3 Ring Muscle-ups

Note: Choose either level 1 or 2 based on your progressions with the ring muscle-up. If you struggle with your pulling and pushing strength supplement 5 ring pull-ups and ring dips each round.

2) WOD (15 min)
5 rounds
3 Burpee Ring Muscle-ups
12 KBS (24/16)
15 V-sits

3) AP
3 Rounds
3 min to complete
15/12 Cal AB
ME meters rowed for remaining time
Rest 1 min

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