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Lifting: Weighted Chest-to-bar Pull-ups and Weighted Ring Dips

Lifting: Weighted Chest-to-bar Pull-ups and Weighted Ring Dips

Weighted Chest-to-bar Pull-up 3-3-3-3-3, using heaviest weight per set Weighted Ring Dip 3-3-3-3-3, using heaviest weight per set

* Alternate sets. Scale C2B to strict BW or to weighted/BW strict pull-ups, scale to BW dips

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AMRAP 20 mins: Bar Muscle-ups, Hand Release Push-Ups, Air Squats and Row Calories

AMRAP 20 mins: Bar Muscle-ups, Hand Release Push-Ups, Air Squats and Row Calories

Complete as many rounds as possible in 20 mins of: 5 Bar Muscle-ups 10 Hand Release Push-Ups 15 Air Squats 20 Row Calories

* Sub C2B pull-ups or Supine Ring Rows for Bar MU

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Nothing assigned for January 9, 2018

Nothing assigned for January 9, 2018


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