Wednesday December 10th

Wednesday 141210
10 Min Warm Up
Mobility
Skill
Muscle Ups
Beginners – Assisted Pull Up/Dips 3-3-3 with minimal assistance
Intermediate – Strict Pull Up/Dip 3-3-3
Advanced – Weighted Pull Up/Dip 3-3-3
The Goal here is building strength in you pull up and dip. 
WOD
15 Min AMRAP
15 Push Press 75/45
5 Knees to Elbows
5 Toes to Bar