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8/30/2017 – Beginner Workout of the Day

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Warm-up: EMOM 9, alternating:
a) 10 Russian Kettlebell Swings + 5 American Kettlebell Swings

b) 6-8 Ring Rows + 6-8 Pushups
c) 10 Glute Bridges, pause and squeeze at top

 Gymnastic Strength : 12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Muscle-Up
2) Muscle-Up Negative
3) Assisted Muscle-up
4)Ring Pull-up+ Ring Dip – Ladder
5) Pull-up or Ring Row+ Dip or Push-up- Ladder

WOD: 5 Rounds, Not For Time: TIMECAP: 20:00
10 Handstand Pushups, challenging variation
5 Deadlifts, -Challenging weight