Main – WOD

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Warm-up

Row slow, medium, fast (No Measure)

Warm Up:

Row

15 pulls slow

10 pulls medium

5 pulls hard

5 pulls slow

10 pulls medium

15 pulls hard

15 pulls slow

10 pulls medium

5 pulls hard

2 rounds

5 Pull-ups

10 Push-ups

15 squats

1 min couch stretch each side

Skills

Muscle Up Progression

Metcon

Metcon (Time)

3 Rounds for time:

30 Wall Ball Shots 20/14#

30 KB Swings 55/35#

Challenge

Right after you complete WOD do 30 toes to bar