Wednesday, Sept 3, 2014

Skills class is at 8:30pm: muscle ups and handstands/handstand walks!!
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Kipping pull up technique (5:30 & 6:30pm classes will offer butterfly kipping pull-up technique). Athletes with a kipping pull-up can work on muscle ups.
For time:

• Row 1000m
• Then 5 rounds:

1. 10 chest to bar pull-ups
2. 15 ring dips
3. 20 burpees

• Then run 1000m