9/23 Thursday

 12 ROUNDS FOR TIME

4 Up-Down Box Climb Overs (30/24)* 

2 Ring or Bar Muscle-Up

*Climb Over = Step-Up or Climb-Up with both feet reaching top of the box then climbing or stepping down to the opposite side. 

Option to add 1-2 additional 45lb plates to top of the box to increase height.

RMU Option 1: Jumping RMU or BMU 

RMU Option 2: Chest to Bar Pull-Ups

FINISHER & COOL DOWN

1. IN TEAMS OF 2... FOR TIME
100 Slam Balls
100 Burpees

(Score is Time)

Then...

2. FOR RECOVERY 5:00 Foam Roll Lats