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6/16/2017-Workout of the Day

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Friday  6/16/2017

Warm-up: 3 Rounds through :20/:10

Strict Pull-ups or Ring Rows
Hollow Rock or Hold
Push-ups

Gymnastic Strength: 10 Minutes
10:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Muscle-Up
2) Muscle-Up Negative 
3) Transition Rock
-Elevated (most difficult)
-Supine (medium difficulty)
-Incline(least difficult)

WOD: Every 7:00 x 3:
Level 3/2/1
300′ Suicide Run (50’ Out and Back x 3 )*
20 Dumbbell/KB Snatch (10L/10R), 50/35, 35/20, 20/10
300′ Suicide Run (50’ Out and Back x 3 )

*Adjust to 200′ as needed to maintain intensity. 

Extra Credit: 90 Min Assault Bike @ easy pace