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Ring Dips : 5x5

Ring Dips 5x5 Rest as needed between sets.

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Muscle-ups : Max Set

A single set of Muscle-ups for max reps.

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Rows, Ball Slams, Wall Walks, Rope Climbs

As many rounds as possible in 20 mins of: 300 m Row 20 Ball Slams (30/20) 5 Wall Walks 1 Rope Climb Post total rounds.

Wall walk = Wall Climb. RX = Chest to wall and start/finish chest to floor. Scale: 1/2 distance wall climbs or pike off box HSPU (1:1). Scale: 2 supine rope climb to 1 rope climb.

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Nothing assigned for November 20, 2014

Nothing assigned for November 20, 2014

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