3.22.17
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WOD
Accessory
Muscle-up/Pull-up Progression
Beg: 5x5 strict pull-ups (w/ or w/o band)
Int: 5x7-10 strict pull-ups or BMU/MU progressions
Adv: 5x3-5 BMU or MU
Metcon
For time
750m row
30 C2B (RX+: 10 RMU/BMU; Sc: 30 Pull-ups or Jumping C2B)
30 Push-ups
350m row
15 C2B (RX+: 5 RMU/BMU; Sc: 15 Pull-ups or Jumping C2B)
15 Push-ups
750m row
Time cap: 16 mins