WOD: Thursday 7/13/17

July 13, 2017

Warm-up:

  - Coach's Choice!!

 

Strength/Skill:

  - Ring dip support negatives: 5x3 (10s down)

  - Spend 10m on Bar Muscle-up progression (band negatives/etc)

 

Metcon: 6 Rounds (Not for time!)

  - 20/15/12 Cal Bike (should take 30s or less)

  - Sled push/pull

  - 6 x Bar Muscle-ups

  - Rest as long as needed between rounds

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