Wednesday, November 29th, 2017

Gymnastics skill work:
Option A – Athletes working on building their ring MU capacity
Option B – Athletes working towards consistent MUs, or their first.
Option A – Ring muscle-ups
3 rounds: 
32% ring muscle-ups
1:30 light row
22% ring muscle-ups
Rest 1:30 between rounds
(using the number of total MUs from benchmark three weeks ago)
Option B – Gymnastic strengthening
Part #1 – Accumulate 30 strict banded ring MU
Part #2 – On the minute x 10 (5 rounds):
Even minutes – 2 strict CTB pull-ups + 3 strict pull-ups
Odd minutes – 5 strict ring dips
Workout of the Day:
“Mixed Feelings”
On the 4:00 x 5:
12 toes to bar
16 deadlifts (135/95)
12/9 calorie Assault bike