Wednesday, May 6th, 2015

Here is an opportunity to work on rowing skills and muscle-up transitions if you do not have a muscle-up!

Strength: OTM for 10 min
5 OHS (50% of 1rm)
20m broad jump (from rack to wall and back)

WOD

4 rounds of: 
3 minutes of rowing
1 minute of muscle-ups

(calories rowed and muscle-up reps are score)

Cool Down: 20 toe 2 bar ( work strict and kipping)