Workout of the Day: Wednesday September 11

Reps

GYMNASTICS

Bar Muscle ups

3  sets of 
1:00 Max Bar muscle ups
1:00 Rest
– Or – 
1:00 Max Kipping C2B Pull ups
1:00 Rest

Time

METCON

3 rounds for time

45 Double unders
15 Ring dips
45 Double unders
15 Shoulder to overhead @ 95/65 lbs

RX+ = Strict ring dips

Comment Only

ACCESSORY / EXTRA

Seated Band rows

3 x 20
Rest 1:30-2:00
Brandon Farmer