Monday 5/15/17

Warm Up

10 mins

Row 250 or Run 200m

 10 Ring Rows

 10 handstand shoulder taps

 10 squat jumps

Strength

Front Squats (8 reps)

Every 4 mins for 12 mins

 2 sec pause @ bottom, Start around 50% and work up as tolerated.

WOD

Every 3 mins for 15 mins

8 pull ups

5 T2B

3 Bar Muscle ups (sub 3 push ups and 3 dips)

Cash out: Spend 8 mins practicing DU's (proficient in doubles, try triples)