1-29-2020

Warm-up

500m Row

2x

10 MB Clusters

10 Kip Swings

10 Ring Rows

Mobility

PVC

2 min Basic T-Spine Smash

1 min Wrist Stretch

Skill

10 min

Pull-up/Muscle-up Progression

WOD

3-6-9-12

Pull-up

Squat Clean (135/95)

Immediately Into

12-9-6-3

Bar Muscle-up

Squat Clean (185/125)

*Time Cap:  12 min

Cooldown

2 min (es) Banded Super Frog