WOD:

1) 4 rounds AQAP:

400m Run

21 Overhead Squats 95/65

15 Toes-to-bar

Extra Work:

2) Sled Drag: 400m @ Bodyweight

Scale loading as needed so that you are able to move the sled at a continuous pace for the entire 400m.

3) Muscle-up: 10 minutes Practice

Work on any facet of a Ring Muscle-up. If strength is the issue than work on strict pulling/pressing movements.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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