Group: 3 in 3
3 Pull-ups / 5 Ring Rows
Jumping Jacks
Sit-ups
Review: Muscle-Up Progression
WOD: Five rounds for time of:
7 Muscle-ups a+) 7 Bar-Muscle Ups a) 14 Pull-ups/14 Dips b) 14of each with bands c) 11 Ring Rows and Bar dips
Run 400 meters
MOB: Roll Lats, IT Bands, Hamstrings / Mash Achilles