Friday 5/24/13

Warmup
3 Rounds for form
10 Pass throughs
10 Hollow Rocks
10 Sit Ups
10 sec H.S. Hold
1 Karaoke

WOD
10 min muscle up progression and ring work

Alternative WOD
If you are not planning on racing tomorrow try this....
For time:
30 Burpee Muscle ups

If you can't do a scaled muscle up, you can do:
30 Burpees
60 Pull ups
90 Dips

Mobility
10 min work on hips, ankles, &
shoulders