Monday 6-24-19

WOD

Strength/Skill

EXTENDED WARM-UP
FOR QUALITY

3 SETS
5 Pausing False Grip Ring Row
or
5 Pausing Muscle-Up Transition

-Rest at Least :30 b/t Sets-

SKILL
EMOM x 10 MINUTES
MIN 1 – 2 Muscle-Ups or MU Attempts
MIN 2 – 3 Jerks*

*Building Each Set to Moderate-Heavy Set of 3

Workout

3 ROUNDS FOR TIME
25 Jerks (115/75)|(95/65)
5 Muscle-Ups
25/20 Cal Bike

15:00 Hard Cap