Tuesday 8-31-21

wod

Rx

10 muscle ups

100 air squats

10 muscle ups

100/75 cal rows

intermediate

5 muscle ups

100 air squats

5 muscle ups

100/75 cal row

beginner

10 low ring muscle ups

60 air squats

10 low ring muscle ups

60/45 cal row

warmup

4 min AMRAP

5 ATY raises

10 leg swings

15 air circles forward

15 arm circles backward

then,

4 min AMRAP

:20 row, easy pace

5 reverse lunges

5 air squats

5 ring rows

muscle up progression

-false grip

-jumping ring dip/ ring dips

-leg assisted muscle up trasition

-leg assisted further away

-L SIt low ring muscle up

-false grip kip swings high rings

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