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Custom AKA WOD March 6, 2017
Monday March 6, 2017 'Custom AKA WOD'

A

Muscle-up progression

Beginner: floor transition into negative ring dip
Intermediate: ring swing + hips to rings + muscle up attempt
Advanced: ring swing + hips to rings + muscle up + ring swing

B
4 sets for reps:
Minute 1: Ring Rows
Minute 2: Sit-ups
Minute 3: Jumping Lunges
Minute 4: Rest