Workout of the Day 150708

Gymnastics

     Muscle-Up:
         Movement Preparation
         Mobility
         Transition Drills
         Kipping Drills
         Timing Hips and Pull
         Scaling Options

Metcon

Metcon (Time)

     For Total Time: CAP13
         3 Rounds
           12 KB Swings 70/53#
            9 Wall Balls 20/14#
            6 Box Jumps
            3 Muscle Ups*
         2 Rounds
            12 KB Swings
             9 Wall Balls
             6 Box Jumps
          1 Round
             9 Wall Balls
             6 Box Jumps