Thursday 7.12.18

 Bob B. - sans beard

Bob B. - sans beard

#800GCHALLENGE:  DAY 4.  
TIP:  It is time to start thinking ahead to the weekend.  HAVE A PLAN.  Bring food with you.  Have it ready!

Skill:
10 min EMOM: Ring Muscle-Up Work/Practice:
1-4 MU
Sc: Bar MU or Pull-ups.  Work on stringing them together.

Newer to CrossFit and/or gymnastics work:
** Kip Practice - review the hollow and arch positions.**
Want to learn how to get better at pull-ups? Toes to bar?  Muscle-ups?  LEARN TO PERFECT YOUR KIP FIRST! 
**See video below for more explanation**
3-5 Kips EMOM

WOD:
Teams of 2, AMRAP 20:
50/35 Calorie Bike
50 Kettlebell Swings (70/53)
50/35 Calorie Bike
200m Sandbag Run (60/40)

Sc:  35/25 cal
KB 53/35 or less
Sandbag 20#
 

Mandi Reading