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