WOD: Thursday 7/13/17

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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