WARM-UP

 
WOD: 

1. Skills
12 minute Muscle up Wave
Min 1, complete 1 Muscle up. 
Min 2, complete 2 unbroken Muscle ups.
Min 3, complete 3 unbroken Muscle ups.
continue climbing the ladder until you are no longer able to complete the prescribed reps in an unbroken set.  Then reset and climb back up the ladder again.  Continue for 12 minutes.  
*** If no MU yet do 12 mins progression                                            

https://vimeo.com/84253241

2.Burner
750m Row
30 Air Squats
500m Row
30 Air Squats
250m Row
30 Air Squats

Comment