Tuesday 4/17/18 - 'Nastics

M-1: 15:00 EMOM

a) 5 C2B Pull Up @x131 (L2: Chin Ups L1: Ring Rows)

b) 5 Strict Ring Dips @31x1 Pace Starts at Top of Dip (L2: Negative L1: Push Up)

c) 20 Superman Extensions with Pause at Top (L2: :30 Superman Hold)

*If ready, this time can be used for 15:00 to learn kipping pull ups or kipping ring dips.

M-2: 15:00 AMRAP

50ft of Handstand Walking

100ft Walking Lunges

L2: 20 Chest to Wall Shoulder Taps

L1: 20 Plank Shoulder Taps

Extra Credit:

Back Squats

4 Sets of 10

*Use weight of 20RM +5-10lbs

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