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Monday's Training:

HQ WOD 171214

For Time:

12 Ring Muscle Ups

800m Run

9 Ring Muscle Ups

400m Run

6 Ring Muscle Ups

200m Run

Suggested Scales:

Sc 1: 9-6-3 MUs

Sc 2: 12-9-6 MU Transitions OR

2 Pull Ups/Ring Rows & 2 Ring Dips/Push Ups for each MU Rep

Goal: Consistent sets on MUs/MU transitions, Steady pace in runs