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: