Thursday WOD 01.03.19

Thursday WOD 01.03.19

Thursday WOD 01.03.19

WARM UP

Joint Rotation

Shoulder pass through

Warm up on movements

WOD

30 Muscle ups for time

*scale is 1 Strict pull up/1 ring dip = 1 MU

*if using rings for pull ups preform 3 ring pull/3 dip progressions = 1 MU

Then

Complete as many rounds as possible in five minutes of:

315/205 pound Deadlift, 3 reps

Burpee over Bar, 7 reps

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