Tuesday, July 30, 2013

PRACTICE for 10 minutes:
Kip Swings
Kip 
Overhand Grips with Kip 
Underhand Grips with Kip 
Mixed Grips with Kip 
Kip  on rings
Pull-ups 

Metcon (Time)
For time:
Complete three rounds of:
5 Muscle-ups or 3 pull ups/ 3 ring dips per MU
5 Deficit handstand push-ups 2-45# stacked
Then, 90 pound plates Overhead walking lunges, 40 steps in place

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