February 2, 2017
Gymnastics: Pull up Complex
4 sets of:
Rx: 4 Deadhang Pull ups + 3 Kipping Pull ups
Rx+ 3 Bar Muscle ups + 4 Deadhang Pull ups + 3 Kipping Pull ups
*If unable to complete this as a full complex, break it down and complete each piece separately. Focus on doing each piece as a skill. Quality Reps, Not Quantity!
Metcon: CrossFit Open WOD 15.3
14 minute AMRAP
7 Ring Muscle ups
50 Wall Balls (20lb/14lb)
100 Double Unders
*Scaled Option for this is: 14 minute AMRAP: 50 Wall Balls + 300 Single Unders
