WOD:

1) 4 rounds AQAP:

400m Run

30 Burpee Lateral Bar Hops

20 Knees-to-Armpits

10 Clean and Jerks 95/65

Extra Work:

2) GHD Sit-ups: 3 sets of 15-20 reps

Rest 90-120 seconds between sets.

3) Bar Muscle-up: 10 minutes Practice

Work on any facet of a Bar Muscle-up. If you have them perform an EMOTM.

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

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