WEDNESDAY 5.24.17

PREP SESSION: RINGS

12:00

NOVICE = KIP RHYTHM PROFICIENT = RING DIP/TRANSITION

ADVANCED = 30 MUSCLE UPS (FOR TIME)

METCON:

CROSSFIT LINCHPIN WOD 5.3.17

30-24-18 DUMBBEL STEP UPS (24"/20") (50#/35#) 15-12-9 SHOULDER PRESS (115#/75#) 5-4-3 ROPE CLIMBS (MOD = KNEES-2-ELBOWS X3)

STRENGTH: GLUTE HAM RAISES

5-10 REPS X5