Warm Up 135 (No Measure)
3 RNFT:
200m Run
10 KBS
10 WB
10 Beat Swings
Muscle-ups (6 x (3 + Unbroken)Reps)
3 Swings + unbroken Muscle Ups
-Choose a number of muscle ups you can do over all rounds.
-If you can not muscle up works on swings, transitions and any other skill that might be beneficial for you.
Metcon (No Measure)
4 RNFT:
12 Band Pull Aparts
12 Band Lat Pull Down
12 Band Tricep Extension
12 Band Bicep Curls
-This will give us a nice arm pump and hopefully gets us prepared for all the pulling in the WOD.
Metcon (Time)
21-15-9
Deadlift @ 225/155
C2B Pull Ups
**10 Min Time Cap**
-Think unbroken and smooth on this one.
Scale 1:
15-12-9
@ 185/135
Scale 2:
15-12-9
@ 135/95
Modified C2B