Did some gymnastics work today. Worked on some Muscle-Up scaling from Gymnastics WOD (gymnasticswod.com) and some other stuff. The met-con is my modification of a Crossfit.com workout from a while back.
3 rounds:
10 scaled Muscle-Ups
10 Forward Rolls
20 Pistols, alternating legs
:40 handstand hold against wall
time- 12:40
then
Inverted hang work on rings
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