Workout of the Day 150603

 

Gymnastics

Muscle-ups 

     Breakdown:
         Mobility
         Points of Performance
         Strength Vs. Technique
         Scaling

Metcon

Metcon (Time)

     For Time: CAP18
         Row 2000m
     Then
         3 Rounds:
            16 Box Jump Overs
             8 Russian Twists 25/15#
             4 Muscle Ups*

     *Scale = 2:1 Chest Two Bar Pull-Ups