Tuesday, May 9, 2017


Min 0-5: Amrap of:
3 Ring Rows with 3 second pause at the top
5 Strict Ring Dips (Deficit push ups if you cannot do ring dips)

Min 5-10: Amrap of:
5 Strict Toes to Bar
20 Double Unders

For Time:
500 m Row Time Trial

Tip of the Day
Rowing time trials and strict gymnastics, it's going to be an awesome day!  Everyone wants to be able to do all of the fancy, fun looking movements but nobody wants to spend time working the small details to improve.  Gymnastics and body control are hard.  If you want to be better at your kipping movements, become obsessed with being better at your strict movements and holds.