Friday – 062317

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6 first muscle-ups for us on Wednesday, I’m pretty sure that is a PR.  Congrats to Isaac, Caleb, Bryan, Addison, Braedon, and not in the video, Taylor S!

Warm-up
3 rounds for quality:
Run in a jump rope for 30 seconds
10 false grip ring rows with a 1 second pause at the top
5 Goblet mobility squats
30 second hold in ring support (turn the rings out as far as you can)

Spend 2 minutes on each side performing the rig assisted hip flexor stretch.

Workout of the Day
300 meter run
30 chest-to-bar pull-ups
300 meter run
40 wall-balls (20/14)
300 meter run
50 box jump overs (24/20)
300 meter run
40 wall-balls
300 meter run
30 chest-to-bar pull-ups
300 meter run

This workout is capped at 25 minutes.

Post your scores to the Whiteboard.

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