Warm Up
Pass throughs
2 rounds
1 min. singles
1 min. squats
1 min. sit ups
1 min. singles
1 min. squats
1 min. singles
Skill
Muscle up progressions
WOD
3 RFT
400m run
20 wall balls
15 jumping pull ups
Post
5 sets
20 supermans/20 hollow rocks
Warm Up
Pass throughs
2 rounds
1 min. singles
1 min. squats
1 min. sit ups
1 min. singles
1 min. squats
1 min. singles
Skill
Muscle up progressions
WOD
3 RFT
400m run
20 wall balls
15 jumping pull ups
Post
5 sets
20 supermans/20 hollow rocks