7 Aug 2014

Warm Up:
Tabata row on 'roids: 8 rnds 30 sec on 10 secs rest
Mobility

Skill work:
Muscle up progressions or pull up work
False grip holds/pulls to chest/transitions/jumping m.u.

WOD:
400m run
40 boxjumpovers (do not need full extension at top)
40 Ring rows
40 sit ups
40 DU
400m run

Silvers:
Same wod
sub singles for du's
lower box for jumpover