Workout of the Day 20150216

Workout of the Day 20150216

Warm-up

Double Tabata: Hollow Rock and Supermans

16 Rounds
:20 ON :10 OFF

Hollow Rock
Superman Rock

Gymnastics

Pull-ups 

Skill Review and Progression:

Ring Row
Kneeling Pull Up
Pull Up
Chest to Bar
Bar Muscle Up

Practice and build your skill. Then attempt 4 sets of 5 reps one step below your skill level.

Metcon

Metcon (AMRAP - Rounds and Reps)

16 Minute AMRAP

6 Hang Power Cleans 155/115
18 Chest to Bar Pull Ups
54 Wall Balls 20/14