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9/22/2017-Beginner Workout of the Day

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Warm-up: EMOM 8, alternating:
a) 50′ Forward Crawl

b) 100m Jog
c) 10 Ab Mat Sit-ups
d) 30-40 Single Unders + 10-15 Double Unders

Gymnastic Strength: Muscle-Up Development

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Muscle-Up + Negative (aim for 0:10 per negative)
2) Strict Muscle-Up
3) Spotted Muscle-up
4) Muscle-Up Negative
5) Pull-up + Dip(Push-up) Ladder- 1/1,2/2,3/3… For quality

WOD:  For Time: TIME CAP: 22:00
Level 3/2/1
150/75 Double Unders or 250 Single Unders

50 GHD Sit-ups/Sit-ups/ 30 Sit-ups
1200/800/600 Run
50 GHD Sit-ups/Sit-ups/ 30 Sit-ups
150/75 Double Unders or 250 Single Unders