Tuesday 11 Jan - WOD: 2 Rounds - 50 Squat, 7 Muscle Up

Static Holds: 3 Rounds - 40 sec Hang, 20 sec Rest, 40 sec Squat Hold, 20 sec Rest, 40 sec Top of Dip Hold, 20 sec Rest

Muscle Up Warm Up: OTM - odd: 1 Strict Pull Up, 3 Kipping Pull Up; even: 1 Strict Dip, 3 Kipping Dips

OTM - 5 Unbroken Low Ring Muscle Up Transition