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8/16/2017-Beginner Workout of the Day

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Warm-up: 3 Rounds Through :20 ON/:10 off 3 
A) RIng Row/ Scap Pull-up/Strict Pull-up
B)Bunny Hops/Singles/Double Unders
C)Kb Deadlift/Russian/American

Gymnastic Strength: Pull-up Development
15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Chest-to-Bar Pullup
2) Strict Pullup
3) Pullup Negative
4) Piked Assisted Pullup
5) Ring Row

WOD: 5 Rounds For Time: TIMECAP: 12:00
10 Kettlebell Swings, 70/55,55/35,35/25
2/1 Rope Climbs or 2x Sub of choice
40 Double Unders/Taps or 2x singles