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May 27 2015

WOD:

Part 1: Practice & Skill

3 sets of: 

30 sec. of Muscle Ups OR Ring Dips

-Sub Ring Dip Negatives or Bodyweight Bench Dips

-No bands!

Rest 30 seconds

30 sec. of Toes to Bar

Rest 30 seconds

30 sec. of Plank

Rest 30 seconds

Part 2: Partner, You Go, I Go!

7 Pull-ups

7 Burpees

AMRAP 8 minutes

*Complete the 7 & 7 as fast as possible then switch with your partner. Lower the reps to decrease waiting / resting time if needed.

 

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