Thursday 12-29-22

 Gymnastic skill - 5x5 low ring muscle up transitions

- work on the pull, catch and dip out, but also a slow control back to the starting position. 

Between sets - 8-12 ghd back extensions 

Wod - 10 min amrap

15 Russian kb swings 70/53

15 box jumps 24/20

15 slam ball 30/20

Abe 4+15

James 4+30

Sean 4+28 rx

Hailey 4+16 rx

Logan 5 rx

Lee 4+10 rx