WOD: Thursday 12/17/20

Strength/Skill:

Muscle-up Skill Work

Rx: 5 x Every 90 s

- 2 x Ring Muscle-ups + 5 x Ring Dips

Scaled: 5 Sets

- 3 x Slow Negative Muscle-ups Transitions

- Max Effort Ring Dips (Box Dips)

Metcon: 3x

- 30/25 Cal Bike Erg

- Medball Bear Crawl

- 30/25 x Cal Row/Ski

- 40 x Sit-ups

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136 Rt. 50 Seaville,

New Jersey  08230

(609) 309-7733