WOD | 28.12.2017

AFAP (As Fast As Possible)
9 Push Presses
800m Run
15 Push Presses
600m Run
21 Push Presses
400m Run
☆ Push Presses @ 75% of BW

StrengthWOD
General Warm Up
A> Practice: Brief review of Toe nail spot
B> Do a damn Muscle Up!!!!

If you by now, don’t have the strength yet for a deep False Grip Pull Up? Train this more often.
If you by now, don’t have the strength yet for a deep Ring Dip? Train this more often.
If you by now, don’t have the ability to do a transition with almost no help of Toe Nails? Practise this more often till you do.
Look 4 weeks ago and start over. Now, more focus on how to do the movements and create more effort.