9/19/14

9/19/14

*** Sign up here for The Fall Face Off !!! Internal Competition***

Warm Up:

Bounding Warmup

Skill:

Muscle Up

WOD:

2 Rounds for Time:
20 Box Jump (30)
5 Muscle Ups
30 Box Jump (24)
5 Muscle Ups
40 Box Jump (20)
5 Muscle Ups

After Bash:

Recover

ONE Nation Competitors:

Strict Muscle Up

Travel WOD:

2 Rounds for Time:
30 Tuck Jump
5 Pullup, 5 Dips
30 Tuck Jump
5 Pullup, 5 Dips
30 Tuck Jump
5 Pullup, 5 Dips

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