Warm-Up: Coach’s Choice
Strength/Skill: Muscle Up Work: 15 Minutes to Work the Muscle Up Skill on the Rings and/or Bar
WOD: 4 RFT (18 Minute Cap)
27/21 Calorie Row
21 Knees to Elbow
15 Dumbbell Box Step Overs (50/35)(35/20)
*Two Dumbbells
*24/20 Box
Stimulus/Focus: Pull hard on the row. Break your knees to elbow in manageable sets. Try to complete the box step overs without breaking or with one break.
Cool Down: 3 Rounds
5 Push Ups (Feet on Your Box)
5 Strict Pull Ups