Thursday June 16th, 2016

Warm Up
Lax Ball Smash 5-7min
Dynamic Flex

Activation
20 Minutes Working on Muscle Up Progressions (Rings and Bar)

WOD
4RFT
400m Run
4 Muscle Ups (or whatever scaled option coach chooses for an athlete)
40 Double Unders

*Coach's could scale the muscle ups to Ring Pull Ups, Ring Rows, Dips, Scaled Muscle Ups, etc)


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