IMG_3740 Primer: 4 x 10reps (5 each arm) one- arm dumbbell rows

Skill: Muscle up drills 1. straight leg transition drill on low rings 2. banded transition drill on low rings 3. work on ring dips 4. work on jumping from a box to the dip part of the muscle up 5. swings on high rings




WOD: 30 wall balls 20/14 -try for unbroken 30 db snatches 45/35 - (15 each side) 300m run- out the garage door and around to the right. Finish through the front door 20 wall balls 20 db snatches 300m run 10 wall balls 10 db snatches 300m run