Warm-up
Run 400m
15 Pull-ups
15 Dips
15 Sit-ups
Stretching and discussing class for the day
Strength/Skill
Explain “Holow Rock” and practice
3 sets for practice of Muscle-ups
WOD
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 Muscle-ups
Recovery:
Short yoga sequence
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