WEDNESDAY
“Another Gone By”
Skill Work:
MU Progression Work
False Grip Swing or hang on rings
Banded Transition on Low rings
Kip from Lying down position on low rings
Jumping Muscle up (med height rings)
WOD
3 Rounds:
200m Run
12 Pull-ups FB: 4 Muscle-ups
Then immediately into:
8 Rounds:
5 Deadlifts 205/135 FB: 265/175
7 Burpees
9 Squats