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Workout Of The Day-09/5/2017

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WOD:

Part 1:

Ring Muscle up Progressions

3×30 sec Hollow Body Rocks

3×5 Ring Kip

3×3 Hip to Rings

3×3 Transition Jumping MU + Ring Dip

Part 2:

Every 3 Min for 5 Rounds

15/12 Cal Row

10 Overhead Lunge Step (95/65)

** 5 Burpees over bar for every drop of bar **


OLYMPIC LIFTING:

Part 1:

Hang Snatch + Overhead Squat

6×2 to 80%

Part 2:

Overhead Squat

80 % x 2

85 % x 2

90 % x 2

95 % x1

100 % x 1