Thursday WOD 12/14/17

Warm Up:

Tabata:
Burpees
Lunges
Push Ups
Kip Swings

Skill Work:

Muscle Ups
Take 15 min to practice Bar or Ring Muscle ups. Use bands, practice the transitions, or break the movements down and work on building strength for the different components of the skills

WOD:

14 min EMOM:
Odd: 7 Ring Rows
Even: 15 Wall Balls (20/14)