160211

Pre-Wod:
Dynamic Group Warm-Up
Virtuosity + Squat Therapy
5 min AMRAP: “Cindy”

Workout of the day for Thursday, December 11th, 2016:
5 Rounds:
500M Row (or 400M Run)
5 Muscle-Up (Sub 10 Chest-2-Bar + 10 Ring Dips)

“After Party”
5 Rounds (45 Seconds on / 15 Seconds Rest):
• Hollow Hold
• Arch Hold
• Ring Dip Support Hold