RUN CLUB MEET-UP:
CFQ Run Club meets tonight at 6:30pm at the southeast part of the Astoria Park track (to the left of the bathrooms if you are looking at them)
SKILL/STRENGTH:
Ring Muscle-up
——ADVANCED——
1 x Max Unbroken Ring Muscle-ups
-then-
3 x 50% of Max set, resting as needed to remain unbroken
——INTERMEDIATE——
EMOM x 10 of:
1-3 Ring MU
——SKILL FOCUS——
Coaches Choice
——STRENGTH FOCUS——
EMOM 10 of:
3-6 Ring Dips or Matador Dips (with or without band)
CONDITIONING:
“Cindy”
AMRAP 20 of:
5 Pull-ups
10 Push-ups
15 Air Squats
——NOTE——
-Fitness Variation = 5 Ring Rows + 10 Knee Push-ups + 15 Squats
