this entire week starting today you will have 4 skills to choose from.  You will practice 1 or 2 of your weaknesses.  Here are your choices: 

DUs, Muscle ups ( do 10 pull ups, 10 dips for practice), pull ups ( do 10 with a band) and practice kipping, toes to bar ( do 10 assisted if need be).  We need to keep getting ready for sectionals, they are coming fast!

Jackie

For time:

Row 1,000 meters

Thruster 45 pounds, 50 reps

30 Pull-ups