Dynamic Warm Up – Mobility Prepare for..

Primer: 2-3 Rds of
Shuttle run
5 Toes to bar
Progress into bar muscle ups
 

A.WOD
4 Rounds for time of:
400m run   (.75 miles on the assault bike, or 500 m on the rower)
14 Toes to bar (scaling options; knees to 90)
4 Bar muscle-ups ( C2Bar or, Ring rows and Bar dips, 7 & 7)
 

B. Accessory Work & Cool down:
Strict Pull-ups 3 x 12.  In between sets; Farmers Carry ASAFA 150’.  Increase the weight during sets if the weight is too light. 

Stretch Chest & Pecs
Hamstring holds 1-2 mins per side

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