WOD Review then warm up all together: 60-sec row, 10 leg swings, 20 sec Spiderman and pigeon str, 5 down dog to push-up, bottom of squat grind, 10 Rig shoulder shrugs, 10 Kipping swings.
WOD Prep
x3
1 Chest 2 Bar / Chin Over Bar
5 Cal Row
5 WB
WOD
For time, partitioned any way:
40 muscle-ups / SC: Chin over bar Pull-up / 55+: Chest to Bar Pull Up / SC 55+: Jumping Chest to bar pull up
80cal Row
120 WB (20/14) (10/9) / SC: (14/10) (10/9) / 55+: (20/10) (9/9) / SC 55+: (14/10) (8/8)
20min Cap
