Wednesday Workout of the Day

Every 90 seconds for 8 rounds perform 3 parking lot shuttles. Run 3 lengths of the parking lot fast and walk the fourth back to start X 8.

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3 RFT 

10 muscle ups 

20 GHD sit ups. 

If you don’t have a MU do this: 

4 sets: False Grip Pull-Up Hangs – 10 to 30 seconds 

• 4 Sets: 3 Ring Pull-Ups at a slow speed (palms facing away from you) •

 4 Sets: 5 Ring Dips (pause at top between reps) •

 5 Sets: 5 Baby Muscle Ups at a slow speed

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