Monday 9 April

WOD:

Five rounds for time of:
Run 800 meters
9 Muscle-ups

Lucas Zepeda 24:39, Russ Greene 25:44. Post time to comments.

SCALES:

Gold

 Five rounds for time of:
Run 800 meters
3 Muscle-ups

Silver

 Five rounds for time of:
Run 400 meters
9 Muscle-up transitions
9 Ring Dips(assist as needed)

Bronze

Seven rounds for time of:
Run 200 meters
9 Ring Rows
9 Dips(assist as needed)

WARMUP:

 400m Run

8min AMRAP of:
3 Pushups
3 Wide grip pushups
3 Close grip pushups
3 Pullups prone
3 Pullups supine

MOBILITY OR SKILL WORK:

Muscle-up transition work

For Thought:

The Muscle-up with Jason Khalipa

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