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
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