WoD for July 10th, 2013

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

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