WOD- Up

WOD- December 3, 2012
-optional-

-Warm up: muscle up technique
     -4+ ring rows
     -4+ feet elevated ring rows
     -4+ assisted ring pull ups
     -4+ ring pull ups w/ false grip
     -4+ narrow ring push ups
     -4+ feet elevated ring push ups
     -4+ assisted ring dips
     -4+ ring dips
     -4+ assisted negative muscle ups
     -4+ negative muscle ups
     -4+ assisted muscle ups
     -1+ muscle up

-Metcon: 4 RFT
     -2 muscle ups
     -4 HSPU
     -14 sit ups
     -22 flutters

Calen B. - 4:26

-Abs:
     -2 min. plank