Workout of the Day - October 23, 2018

Pull Up Complex

  • Beginners - 3 Rounds

    • 3 Ring Rows

    • 3 Ring Dips Using Box

    • 3 Muscle Up Ring Turn Overs

  • Intermediate - 3 Rounds

    • 3 Strict Pull Ups

    • 4 Kip Swings

    • Max Kipping/Pull Ups

  • Advanced - 3 Rounds

    • 3 Strict Pull Ups

    • 3 Kip Swings

    • 4 Kipping Chest To Bar Pull Ups

    • 3 Bar Muscle Ups

16 Minute EMOM

  • Even: 25 Hand Release Push Ups

  • Odd: Max Double Unders

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