7-5-13

Warmup

8 minutes

15m Bear Crawl

10 Air Squats

5 Push-ups

 

Skill

Muscle-up transitions

Low / High Rings 

 

Max set unbroken Muscle-ups

 

WOD

In teams of 2 complete:

Run 1 mile.  -     Row 3K if raining

30 Tire flips (each)

40 KB Snatch  (each).  53/35

50 Alternating Burpee Box jumps

Run 1 mile.  -     Row 3K if raining

 

30 minute cutoff

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