8/2/16 Tuesday

Gymnastic Work Try to do all unbroken without coming off the bar.

Beginner: 3x through with 2-3 minutes rest between
4 banded strict pull-ups
6 Jumping Pull-ups w/ 3 sec eccentric lower
8 ring rows

Intermidiate: 3x with 2-3 minutes rest between
3-5 strict pull-ups (band if need to)
3-5 Kipping pull ups
3, 3 sec eccentric Pull-up

Advanced: 3x through with 3-4 minutes rest
9 Pull-ups
6 C2b Pull ups
3 Bar Muscle ups (these can be attempts)

chip away team.001