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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…