Saturday, December 30th

A) On the minute x 10 minutes: 1,2 or 3 Strict Muscle-Ups
B) 5 Sets of 2-3 : Low Ring Transitions Struct MU Transitions
C) 5 Sets of 3 Challenging Ring Rows + 3 Ring Dip Negatives (3 seconds down)

If you have Muscle-Ups, then you can opt for A and work on your strict strength (keep total volume, including the 30 in the workout below, in mind). If you have a few strict Pull-Ups and Dips but not the transition skill then do B and work on the low rings, using your legs as little as possible. Be sure to transition to the bottom of the Dip if you’re doing this option. If you don’t yet have the strength for Pull-Ups and Dips, then perform C to work on that.

With a running clock:
A) At 00:00
For time:
 21-15-9
Syncronized toes to bar
Syncronized thrusters 95/65

(Thrusters are syncronized when both team members pass through the bottom range of motion – Time cap 8 minutes)

B)  At 12:00
For time
21-15-9 of:
Calorie Row
Burpee box jumps 24/20

(Partners work at the same time alternating movements until they each complete 21-15-9 of both movements. – Time cap 8 minutes)

C) At 24:00
For time,
21-15-9:
Handstand push-ups
Dips
Hand-release push-ups

(One person works at a time to complete 21-15-9 reps TOTAL, not per partner.  – Time cap 8 minutes)

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531