WEDNESDAY 4/11/18

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A) 8x200m run rest 1’ between efforts try to repeat times
B) 15’ Muscle Up Practice- rotate through movements for 3 sets. Take your time and perform quality movements. Put a lot of focus and energy into these. It’ll pay off!
Have them
3 big swings with hip to rings these are individuals reps aiming for height. Imagine 3 heavy snatch, not TNG.
3 Dip drops
Hit 2-3 reps working on get high and making them easy. Go TNG for those if you can. 

Close but not yet
Same as those who have minus attempt
Additional item;
3-5 Transition with band

Not yet
3 big Swings on bar or 6-8 reps banded lying pry down these are individuals reps aiming for height. Imagine 3 heavy snatch, not TNG. 
3-5 Hip to Ring on Band these are individuals reps aiming for height. Imagine 3 heavy snatch, not TNG.
3 Dip support ring or bar for 5-10” or 3" negative if able to
C) ROMWOD