WoD for October 1, 2013

DUES

Warm up: Agility Ladder

Technique: Muscle Up Progressions

WoD: Four rounds for time of:

7 Muscle-ups a/b) 21 pull-ups/21 Ring Dips c) 21 Ring Rows
Run 400 meters  a/b/c) Row 500m

MOB: Roll Lats/Triceps/Calves/Hammies

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