Thursday 12.29.16

1. Min 1-10 warm up

Min 10-20 strict pulling work (pull up, chest to bar, muscle up)

Min 20-30 kipping work (pull up, chest to bar, bar muscle up, ring muscle up)

Min 30-35 rest

MIn 40-55
15 min Amrap (FORM)
Run 400 m
20 hollow rocks
10 strict push ups (advanced use rings, scaled use box)
5 candlesticks