Warm Up
Pass throughs
1 min. singles
2x
5 strict pull ups
20 leg lifts
10 push ups
1 min. singles
Skill
Muscle ups!
WOD
No clock running!
400m farmers carry (either use dumbbells or added challenge of using weight plates in each hand, pinching them not grabbing through the barhole)
50 hand-release push ups
200m carry
*when everyone is done: 3 x 1 min. ME burpees, 1 min. rest, score is total reps
Post
2 mins. of circle of friends
Shoulder mobility