Skills:
Muscle Up Progressions
Let’s Get Some Muscle Ups Today!
WOD:
3 Rounds Max Reps
1:00 KB Swings
1:00 Sit Ups
1:00 Wall Balls
1:00 Rest
After the 3rd Round
Run 1 Mile for time
1 Rep = 1 sec. Score will be your mile time minus the amount of reps that were completed throughout all 3 rounds.
Ex: 8:00 Mile and 180 reps = 5:00
Have Fun & Work Hard!